High Protein, low carb gluten-free Pumpkin Cheesecake and Pumpkin Spice Recipes for weight loss

 Hello my friends of Great Food 4U! Ask a lot of people what their favorite part of autumn is and they'll say "Pumpkin spice goodies!" And we're all about fall dessert favorites but we're also about healthy weight loss and weight maintenance. Part of  how I lost 100 pounds with weight loss surgery or GLP-1 drugs is by recreating recipes with diet food swaps. So let's take on the pumpkin spice recipes, particularly the decadent pumpkin cheesecake. Here's how to make high protein, low to zero net carb, gluten-free pumpkin cheesecake. 

Fat-Blasting Pumpkin Cheesecake🎃

• Low to zero net carb sugar food swaps: So obviously, added sugar is probably the biggest enemy of weight loss. A big part of how I lost 100 pounds with by using low glycemic, calorie-forward sugar substitutes and avoiding HFCS (high fructose corn syrup). You'll want on your weight loss grocery list, these items. 

• 100% pure maple syrup 🍁--this is to die(t) for in pumpkin spice recipes, but not necessary in this one, because we're getting sweetness from the best sources possible--fruit. 

• agave syrup--also low glycemic and nutritionally better than sugar.

• monk fruit--I'm not a fan of this sugar for its odd flavor, but it is a good substitute sweetener.

• Apples and bananas--here's where pumpkin cheesecake gets really nutrition forward. You can omit almost all sugar and substitute either mashed bananas or applesauce. Both bake nicely and act as binders. 

• cranberries: seriously, cooked cranberries add a nice, uniquely piquant tartness to a very sweet recipe. 

• raisins/dates--another unexpected add-in that boosts flavor and fiber for the low net carb balance. 

• pumpkin spice--so the taste everyone craves is not the pumpkin part but the spice. And these specific spices also add a gestalt sweetness of their own:
• cinnamon
• nutmeg
• allspice
• mace
• cloves 
• ginger 
• cardamom (used in Indian/southeast Asian cooking, this optional spice gives a nice bitey-spicy flavour) 

• pure vanilla extract adds wonderful flavor with  no calories
  
  
  

• Panela / Rapadura: Essentially the Latin American and Brazilian equivalents of Sucanat. It is pure, unrefined cane juice that has been dried into blocks or granules, keeping all of the natural molasses and a rich, caramel-like taste.

• Muscovado Sugar: A very dark, unrefined cane sugar from the Philippines that contains a high amount of natural molasses. It has a sticky, wet texture and an intensely deep, smoky-toffee flavor—perfect for robust autumn desserts.

• Coconut Sugar: Made from the sap of coconut palm flower buds, it undergoes very minimal heating and evaporation. It has a pleasant, mild caramel flavor similar to brown sugar and a lower glycemic index than regular table sugar.

• Jaggery: A traditional unrefined whole cane (or date palm) sugar popular in Asian and Latin American cooking. It comes in solid blocks, pastes, or granulated forms and has a deeply earthy, complex sweetness.

• Sucanat (less processed sugar with a nice brown sugar flavor)

• Molasses--so I love to make pumpkin desserts with brown sugar instead of white. To get the that signature "burnt sugar" flavor with a lower calorie load, use just a drizzle of light molasses. 

Note: You'll notice I don't include Splenda (stevia) in my list of recommended sugar food swaps. That's because, while it's not an artificial sweetener, it tastes like one. The metallic flavor permeates the entire recipe and ruins the taste. Better to just use less sweetener and get used to a less sweet taste than to spoil the dessert.  🥧🎃

• High Protein Low carb, good  fat Pumpkin Cheesecake food swaps: 
• eggs: adding one or two extra eggs boosts the pumpkin cheesecake protein with adding a huge amount of calories. 
• 1%-2% milk. I wouldn't use skim because you will compromise the taste and lose the some of the fat-soluble vitamin A and vitamin D. 
  
• Protein Flax milk: This milk is superior to almond milk which is very high in calories. 
• Soy milk--I prefer flax milk for women in pre, mid or peri-menopause as soy mimic estrogen which prolongs menopause and its symptoms.  
• Greek yogurt: You can sub whole milk Greek yogurt for cream cheese in pumpkin recipes but my preference for taste is...
• Blended cottage cheese: this is my best kept high protein secret. Blend cottage cheese till smooth and swap it for heavy cream, evaporated milk and cream cheese. It still has that nice creamy texture, plus cheesy bite. 
• Tofu: You can use tofu to make a vegan cheesecake but I am not sure how creamy it will be. 

• Pumpkin Fiber Mojo: The weight loss kicker in pumpkin is that it is high fiber which reduces sugar impact and net carbs. If you want, you can substitute turban squash for a similar lower carb load. Apples provide a good source of fiber too. 
• Gluten free crustless pumpkin pie and cheesecake. I quit preparing pumpkin pie with crust years ago and don't miss it. I make pumpkin cheesecake and pie more like a pumpkin custard. 

Ultimate Low Carb Maple Pumpkin Cheesecake 

In one bowl, blend:

2 cans of pumpkin puree or 1 one pie pumpkin cooked down and pared

4 large eggs (or two eggs per can of pumpkin

1/2 cup. flax milk or regular 2% milk

1 cup mashed banana or one cup homemade applesauce (just cooked apples and spice)

2 tsp. cinnamon

1 tsp each nutmeg, cloves and allspice

two tsp. pure vanilla extract

drizzle of molasses

In a second bowl, mix

1 cup cottage cheese blended smooth in blender

two T. pure maple syrup

1 T melted, salted ghee

dash of vanilla or maple extract

Pour pumpkin mixture into baking pan coated with olive oil spray. 

Pour cottage cheese mixture over pumpkin mixture. 

Dot with reduced sugar dried cranberries or chopped, non-sugared dates, if desired

Draw a spiral or swirl pattern to with knife through both mixture. 

Bake at 400 in two round (or 1 9x13) baking dishes, till set and slightly browned on edges, about 20 to 25 minutes. 

Top with spray whipped topping for a sweetness boost with few calories. 

If you're not watching calories but want a lower sugar variety, place one candy corn or mallow creme pumpkin on each serving. 

How I lost 100 pounds eating high protein Keto, low net carb smoked salmon recipes

 

Hello my fellow foodies! Today at Great Food 4U I'm sharing how I lost 100 pounds eating keto diet high protein, low to zero net carb seafood and fish recipes. On the menu today, is smoked salmon salad and lox sandwiches. I'll give food swaps to get the same flavor if smoked salmon is out of the budget. 

First let's explore some health benefits of smoked salmon. 

• Rich in Omega-3 Fatty Acids: Smoked salmon is an excellent source of essential long-chain omega-3 fatty acids (EPA and DHA), which support heart health, lower triglycerides, reduce inflammation, and aid in cognitive function and brain health. Fatty fish like salmon is a great metabolism booster, too.

• High-Quality Protein: A standard serving provides a substantial amount of protein (roughly 15 to 18 grams per 3 ounces), which helps promote satiety, supports muscle repair and maintenance. Eating high protein satisfies hunger and curb cravings by providing sustained energy that keeps you feeling full longer.

• Abundant in Vitamin D and B12: It is exceptionally rich in Vitamin B12 (often exceeding 100% of the daily value per 100g), which is vital for nerve function and red blood cell production. It is also a great natural source of Vitamin D, supporting bone density and immune health.

• Essential Minerals (Selenium): Smoked salmon provides a high concentration of selenium, an important trace mineral that acts as an antioxidant, protects cells from oxidative damage, and supports thyroid function.

• Low Calorie Profile: It delivers high nutrient density with relatively few calories, making it an adaptable option for various dietary goals or calorie-conscious meal plans.

It's also high sodium, so those with hypertension or watching blood pressure should consider eating in moderation or using one of my workaround food swaps listed further on. Pregnant women should avoid cold-smoked salmon or choose hot-smoked or cooked alternatives. I prefer the canned hot-smoked salmon varieties over cold-smoked. I just used cold-smoked for the recipe image because it was on sale. Bumble Bee smoke flavored coho salmon is my go-to choice. I found it best-priced in a 12 pack at Amazon for around $31 with subscribe and save. 

Smoked salmon salad sandwich recipes

When I say smoked salmon salad, I don't mean the creamy sandwich spread type. I mean smoked salmon on a bed of lettuces using the oil with lemon juice, as a dressing. My lettuce of choice is baby arugula and/or spring mix baby lettuces. These alone are perfect but if I've got some radish, clover or alfalfa sprouts sprouted, I'll add those. These greens cut the saltiness of the smoked salmon. I will also add a sprinkle of reduced sugar dried cranberries, fresh sliced strawberries or pomegranate seeds to give the umami salt-sweet flavor. Part of how I lost 100 pounds was to create keto diet recipes high on flavor and low in added sugar and junk carbs. 

High protein smoked salmon sandwiches

The weight loss mojo of sandwiches lives in bread choices. How I lost 100 pounds had a lot to do with swapping HFCS breads with empty calories for high protein breads and wraps. Aldi offers a line of high protein keto wraps, zero carb tortillas and multi-seed L'Oven Fresh Protein Bread. A sandwich made with this bread as the open-faced one shown at the beginning of this article, packs a walloping 32 grams of protein for only 280 calories. Then top with fat-blaster pomegranate seeds or dried cranberries and capers. Now try my weight loss food swaps for cream cheese spread. 

💡 Weight Loss Food Swap Tip

I blend cottage cheese and swap for cream cheese and sour cream to get a high protein, low carb keto-friendly alternative to creamy cheeses and sauces.

Bagels and Lox

So, sorry Aldi-lovers, no Aldi bagels have the hechsher (kosher certification) which you need for the real Hebrew bagels and lox (a type of traditionally brine-cured salmon). Just Bagels, certain Thomas' Bagels and 365 by Whole Foods Market are kosher, so use those. If you don't observer kosher, you can still enjoy a bagel and smoked salmon and Aldi keto everything bagels are my preferred choice but I will use plain to cut the sodium. 

Here's how I build my Einstein Bros "nova lox" knock off recipe:

1.  Aldi keto plain or everything bagel
2. spread with blended smooth cream cheese
3. Add wafer-thin sliced tomato and red onion (use beaver teeth knife sharpener to for those ultra thin veggie slices.)
4. Add drained smoked coho salmon with a little of the reserved oil to make it stick. 
5. Top with spicy sprout, capers and pomegranate seeds. 
6. Serve with two Medjool or Deglet Noor dates. 

Budget smoked salmon food swaps

You can still get all the weight loss benefits with other smoked fish workarounds. 

• Star-Kist hickory smoked tuna packets: at around $1 each on sale, tuna packets are the budget priced alternative. 
• Tuna canned in water seasoned with smoked paprika
• Any fish seasoned with smoked paprika. 
• Pan-seared fresh salmon seasoned with smoked paprika, Bragg's Liquid Amino, chia seeds, dill weed, lemon juice and plain Greek yogurt of a creamy fish-alicious recipe! 

Protein salad and coleslaw recipes for weight loss:

Hello my friends! We here at GreatFoods4U are all about delish and nutrish. Today I'll share protein salad and vegetable slaw recipes for weight  loss.  Part of how I lost 100 pounds with GLP 1 drugs or weight loss surgery was by eating low carb, high protein food swaps for favorite meals. One of my best diet secrets is swinging salad and coleslaw to protein forward. 

High Protein Salads? 

Yes, normally we think of vegetable salads as being pretty low protein. And here's something you might not have thought of, and that's how high carb salads, vegetable slaw and coleslaw are. Read the nutrition data on packaged salad kits. Prepared as directed, one serving can be 200 calories--for veggies! High fat and calorie count lives in the toppings, add-ins and salad dressing. I lost 100 pounds in part by swapping out high protein toppings and salad dressing for lighter, brighter options. 

Can I still use salad kits and lose weight?

Absolutely! I love to buy them at the end of the day when they are close-date reduced price. I just use about  half of the dressing and remove all the crouton-y type toppings. Or I use my own dressing (see recipes below). My favorite packaged salad coleslaw is the pre-shredded tri-color (plain no dressing). 

Net carb weight loss mojo

Net carbohydrates represent the carbs that are actively digested and absorbed by your body, directly impacting blood sugar and energy levels. Standard dietary math defines net carbs as total carbohydrates minus fiber (and, in some cases, sugar alcohols): Net Carbohydrates = Total Carbohydrates

How Fiber Lowers Net Carbs

• Indigestibility: Fiber consists of complex plant carbohydrates that your digestive enzymes cannot break down into glucose molecules.

• Direct Subtraction: Because dietary fiber passes through your digestive system largely unabsorbed, it contributes minimal to no usable calories or blood sugar impact. Subtracting fiber from total carbs leaves you with the net amount of digestible carbohydrates.

How Protein and Fiber Work Together

While protein is not subtracted in the net carb equation, it plays a vital physiological role alongside fiber in balancing carbohydrate absorption:

• Slowing Digestion: Both protein and soluble fiber delay gastric emptying (how fast food leaves your stomach). This slows down the rate at which remaining digestible carbs enter the bloodstream as glucose.

• Blunting Blood Sugar Spikes: Combining fiber and protein with carbohydrates prevents rapid spikes and crashes in blood glucose and insulin levels, providing sustained energy and supporting satiety.

  
  
  

Salads with Style

Salad is anything but boring when you mix the umami flavors of herbs, fruits and vegetables in a colorful rainbow salad. I aim to get as much color and flavor variety as possible in my rainbow coleslaw and salads. 

• Lettuce base. Even this is exciting when you use a blend lettuces
• red and green leaf lettuce
• romaine
• arugula
• iceberg
• spinach
• spring mix
• red cabbage
• green cabbage
• butter
• radicchio
• broccoli slaw
• shredded Brussels sprouts
• Colorful vegetable add-ins for salads
• shredded carrots
• slice or matchstick radishes
• alfalfa, clover and broccoli sprouts
• sliced mini cucumbers
• sliced grape tomatoes (or any kinds)
• shredded purple cabbage
• cauliflower crumbles
• sliced mushrooms
• multi-colored bell peppers, diced
• diced red onions
• fresh garlic
• scallions
• avocado cubes
• thawed frozen peas
• pea pods ** (higher in protein than you might think)
• Rainbow fruit salad add-ins (a little sweetness to complement the savory salads)
• dried or chopped fresh cranberries
• blueberries
• sliced strawberries
• blackberries
• raspberries
• pomegranate seeds
• apple cubes
• Herbs for salads
• cilantro
• basil
• chives
• dill 

Low carb salad topping swaps

Calorie restricting diet worked for me because I didn't just cut calories, I made them work for me. I replaced inefficient calorie dense foods with calorie forward meals that satisfy hunger, boost metabolism and provide sustained energy. To do this with salads

• Replace all starchy bread based toppings like croutons and tortilla strips with nuts and seeds. 
• pumpkin seeds and petitas
• sunflower seeds
• flaxseeds
• chia seeds
• sliced almonds
• pecans
• walnuts
• olives (black, kalamata)
• capers
• roasted soy nuts

High Protein Salad Mix-ins

Pretty much any protein source you could add to a recipe can be used as a salad topping. 

• cooked cubed chicken breast
• cooked diced steak
• cooked or cold shrimp
• flake tuna
• flake crab or sea legs
• pan seared salmon or smoked salmon
• garbanzo beans (chickpeas)
• black beans
• diced hard-boiled eggs
• diced ham
• bacon crumbles
• TVP
• turkey pepperoni
• salami (for antipasto)
• cheddar cheese cubes
• Parmesan cheese
• bleu cheese crumbles
• feta cheese crumbles
• beef jerky bits
• tofu cubes
• cubed breaded chicken
• anchovies
• hulled edamame 

Protein Power Punch salad dressings

For weight loss friendly salad dressings, find those with as little refined sugar and even artificial sugar (Splenda, sucralose) as possible. Look for dressings higher in MUFAS and PUFAS and lower in saturated fats. The exception is avocados which make an excellent creamy salad dressing base. 

Avocado Ranch Dressing (Dairy)

Ingredients:

• 1 large ripe avocado, pitted
• ½ cup buttermilk
• ¼ cup mayonnaise
• 2 tbsp fresh lemon juice
• 1 tbsp chopped fresh dill
• 1 tsp dried chives
• ½ tsp garlic powder
• ¼ tsp salt
• Pinch of black pepper

Instructions:

1. Combine all ingredients in a blender or food processor.
2. Blend until completely smooth and creamy.
3. Chill for at least 30 minutes before serving.

Avocado Ranch Dressing (Non-Dairy)

Ingredients:

• 1 large ripe avocado, pitted
• ½ cup unsweetened soy or cashew milk
• ¼ cup vegan mayonnaise
• 2 tbsp fresh lemon juice
• 1 tbsp chopped fresh dill
• 1 tsp dried chives
• ½ tsp garlic powder
• ¼ tsp salt
• Pinch of black pepper

Instructions:

1. Combine all ingredients in a blender or food processor.
2. Blend until completely smooth and creamy.
3. Chill for at least 30 minutes before serving.

Marie's Bleu Cheese salad dressing wannabe

I love bleu cheese salad dressing so I make my own using diet food swaps. 

• cottage cheese (to sub for higher fat sour cream)
• Mayo (just a little to add flavor) 
• milk curdled with lemon juice (lemon buttermilk)
• lemon juice
• Dijon mustard 
• bleu cheese crumbles
• black pepper
• minced garlic
• celery salt 

Herdez salsa cremosa for salad dressing food swap

Our favorite Herdez sauces are cilantro lime and roasted poblano salsa cremosa. Per 2-tbsp serving, it's only 30 calories.  We use salsa cremosa on tacos, hamburgers and as salad dressing. 

Kickin' Chicken coleslaw

• 14 oz. tri-color shredded coleslaw mix (green and purple cabbage and carrot shreds)
• one med. chicken breast pan fried in cooking oil, celery salt and cracked pepper and cubed
• Herdez cilantro lime and roasted poblano salsa cremosa (easy on the poblano one--it's spicy!)
• one half each diced red and yellow bell pepper
• finely diced jalapeno 
• mini cucumber slices
• reduced sugar dried cranberries (or raspberries or sliced strawberries)
• pepitas 
• Dijon mustard 
• lime juice
• fresh cilantro garnish

Zesty Lemon-Parmesan Rocket Salad with Grilled Chicken

Rocket (arrugula) brings a natural, peppery bite that pairs beautifully with rich parmesan, toasted seeds, and a bright citrus dressing. Adding grilled chicken turns this fresh side into a satisfying, protein-forward meal.

Prep time: 10 mins | Servings: 2

Ingredients

• Salad Base:

  • 4 cups fresh rocket (wild arugula)

  • 1 cup cherry or grape tomatoes, halved

  • ½ cup mini cucumbers, thinly sliced

  • ¼ cup shaved Parmesan cheese

• Protein & Crunch Boosters:

  • 1 cup (approx. 6 oz) cooked chicken breast, diced or shredded

  • 2 tbsp pumpkin seeds (pepitas) or toasted sliced almonds

• Lemon Vinaigrette:

  • 2 tbsp extra virgin olive oil

  • 1 tbsp fresh lemon juice

  • ½ tsp Dijon mustard

  • ½ tsp minced garlic

  • Salt and freshly cracked black pepper to taste

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Instructions

1. Whisk the Dressing: In a small bowl or jar, combine the extra virgin olive oil, fresh lemon juice, Dijon mustard, garlic, salt, and pepper. Whisk or shake vigorously until emulsified.

2. Assemble the Greens: In a large salad bowl, add the fresh rocket, halved tomatoes, and sliced cucumbers.

3. Add Protein & Toppings: Layer the cooked chicken breast and shaved Parmesan over the greens.

4. Toss & Serve: Drizzle the vinaigrette over the salad and toss gently to coat. Top with pepitas or sliced almonds right before serving for maximum crunch.

Sweet and Sour French Dressing (for fans of sweeter salad dressing)

• 2 tbsp tomato paste
• 1 tsp EVOO 
• apple cider vinegar to dressing consistency
• smoked paprika
• 100% cranberry juice or fruit juice
• celery seed

Blackened Shrimp Caesar Salad

We love to make blackened fish, chicken and shrimp. Here's the spice combo we use.

Zesty Blackened Spice Blend

Yield: ~¼ cup (enough for 1–1.5 lbs of chicken or shrimp)

Ingredients

• 1 tbsp smoked paprika (or regular paprika)

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 tsp dried oregano

• 1 tsp dried thyme

• ½ tsp cayenne pepper (adjust to taste: ¼ tsp for mild, ¾ tsp for extra kick)

• ½ tsp freshly cracked black pepper

• ½ tsp sea salt

• ¼ tsp celery salt

Coat shrimp (fish, chicken) thoroughly and fry in ghee. 

Serve on a bed of torn romaine with sliced red onions, anchovy fillets and lemon wedges. Omit croutons and sub with parmesan crisps (see recipe below) Be mindful of salt content as this dish has a lot of savory going on. Dress with 

Classic Anchovy Caesar Dressing

Yield: ~¾ cup (approx. 6 servings)

Prep time: 5 minutes

Ingredients

• 4–5 anchovy fillets (or 1½ teaspoons anchovy paste)

• 1 large garlic clove, minced

• 1 large egg yolk (or 2 tablespoons mayonnaise as a substitute)

• 2 tbsp fresh lemon juice

• 1 tsp Dijon mustard

• ½ cup extra virgin olive oil

• ¼ cup freshly grated Parmesan cheese

• ¼ tsp freshly cracked black pepper

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Instructions

1. Blend the Base: In a small food processor or blender, add the anchovies, minced garlic, egg yolk (or mayo), lemon juice, and Dijon mustard. Pulse until smooth.

2. Emulsify the Oil: With the motor running on low, slowly drizzle in the extra virgin olive oil in a thin, steady stream until the dressing thickens and becomes creamy.

3. Finish & Season: Stir in the freshly grated Parmesan cheese and black pepper. Taste and adjust with a pinch of salt or an extra squeeze of lemon juice if needed.

4. Serve: Toss gently with crisp romaine hearts, sliced red onions, extra Parmesan, and your blackened shrimp.

Crispy Parmesan Salad Croutons & Bowls

Prep time: 5 mins | Cook time: 6–8 mins | Yield: 8–10 crisps (or 2 salad bowls)

Ingredients

• 1 cup freshly shredded Parmesan cheese (grate from a block for best melting; pre-shredded bagged cheese with anti-caking agents won't crisp as well)

• ½ tsp freshly cracked black pepper or Italian seasoning (optional)

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Instructions

1. Prep the Oven: Preheat your oven to $400^\circ\text{F}$ ($200^\circ\text{C}$) and line a large baking sheet with parchment paper or a silicone baking mat.

2. Portion the Cheese:

   • For Salad Crouton Crisps: Scoop 1-tablespoon mounds of shredded Parmesan onto the baking sheet, leaving about 2 inches of space between each mound. Flatten slightly into thin circles.

   • For Parmesan Cheese Bowls: Scoop 2 large mounds (about ½ cup each) and spread them into thin 6-inch circles.

3. Season: Sprinkle a dash of black pepper or Italian herbs over the top of each mound.

4. Bake: Bake for 6 to 8 minutes, or until the cheese is completely melted, bubbling, and turns a light golden-brown color. Watch closely toward the end so they don't burn.

5. Cool & Shape:

   • For Crouton Crisps: Let them cool completely on the baking sheet for 5 minutes until firm and crisp. Break into rustic crouton-sized pieces.

   • For Salad Bowls: While still hot and pliable (about 30 seconds after removing from the oven), use a spatula to carefully lift each cheese circle and drape it over the bottom of an upside-down glass bowl or muffin tin. Let cool for 3–5 minutes until set, then flip over and fill with your salad!

Ultimate High-Protein Cobb Salad

This classic salad packs over 40 grams of protein per serving, combining grilled chicken, hard-boiled eggs, bacon, and goat cheese over a crisp bed of greens.

Prep time: 15 mins | Servings: 2

Ingredients

• Salad Base:

  • 4 cups chopped romaine lettuce (or mixed spring greens)

  • 1 cup cherry tomatoes, halved

  • 1 medium avocado, diced

  • ¼ cup crumbled goat cheese (or feta)

• Protein Power Mix-Ins:

  • 8 oz cooked chicken breast, diced or shredded

  • 2 large hard-boiled eggs, sliced or diced

  • 4 slices cooked bacon (or turkey bacon), crumbled

• Red Wine Vinaigrette:

  • 3 tbsp extra virgin olive oil

  • 1 tbsp red wine vinegar

  • 1 tsp Dijon mustard

  • ½ tsp garlic powder

  • Salt and freshly cracked black pepper to taste

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Instructions

1. Whisk the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, garlic powder, salt, and black pepper until fully emulsified.

2. Build the Greens: Divide the chopped romaine lettuce evenly between two large salad bowls.

3. Arrange the Toppings: Arrange the diced chicken, hard-boiled eggs, avocado, cherry tomatoes, bacon crumbles, and blue cheese in neat rows across the top of the greens.

4. Drizzle & Serve: Drizzle the red wine vinaigrette over the top right before serving and toss gently.

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Estimated Nutrition (Per Serving)

• Calories: ~480 kcal

• Protein: 44 g

• Net Carbs: ~5 g (Total Carbs: 9 g | Fiber: 4 g)

• Fat: 31 g