Traditional recipes

Spaghetti Squash and Avocado Chicken Salad

Spaghetti Squash and Avocado Chicken Salad

Spaghetti squash is really more like a rice noodle then spaghetti, so we riffed on a cold noodle salad. This would be great with leftover sliced steak or pork, too.


  • 1 medium spaghetti squash (about 3 pounds)
  • 1 avocado, cut into cubes
  • ½ English hothouse cucumber, cut into matchsticks
  • 3 cups shredded cooked chicken meat (from 1 rotisserie chicken)

Recipe Preparation

  • Preheat oven to 375°. Pierce squash all over with a knife to vent. Roast on a rimmed baking sheet, turning every 20 minutes, until tender (knife will easily slide through), 60–90 minutes.

  • Let cool slightly. Halve lengthwise and scoop out seeds; discard. Scrape flesh with a fork to remove in long strands. Spread out on paper towels to drain, then transfer to a bowl and chill until cold.

  • Just before serving, whisk lime juice, oil, fish sauce, Sriracha, and sugar in a large bowl; season with salt. Add chilled squash, avocado, cucumber, and chicken and toss to combine. Season with salt. Serve topped with mint leaves.

Reviews Section

Chicken Alfredo Spaghetti Squash Casserole: Whole30, Paleo, Low Carb, GF

This simple chicken alfredo spaghetti squash casserole is filled with broccoli and onions, and perfect for meal prep or a weeknight chicken dinner recipe. It’s Whole30, paleo, keto/low carb, gluten free and dairy free, all while being a delicious, hearty and vegetable-filled meal! It comes together very easily, and reheats well.

This post is in partnership with Primal Kitchen. They’re giving you 10% off any of their products using the code “PALEOBAILEY” at checkout! I’m happy to work with a company I love, use and believe in so much. Thanks for your support here on the blog and your support for Primal Kitchen!

Local Food Connection

Preheat oven to 400°F. Coat a large rimmed baking sheet with cooking spray.

Place squash, cut-side down, on one side of the prepared pan. Bake until tender, about 45 minutes.

Meanwhile, combine avocado, basil, pistachios, lemon juice, garlic, ½ teaspoon salt and ¼ teaspoon pepper in a food processor. Pulse until finely chopped. Add 4 tablespoons oil and process until smooth.

Ten minutes before the squash is done, toss chicken, the remaining 1 tablespoon oil and the remaining ¼ teaspoon each salt and pepper together in a medium bowl. Spread the chicken in an even layer on the empty side of the baking sheet. Return to the oven and bake until just cooked through, about 10 minutes.

Using a fork, scrape the squash from the shells into a large bowl. Add the chicken and toss gently to combine. Serve topped with the pesto.

Nutrition (per serving)

497 calories 32 g fat(5 g sat) 8 g fiber 26 g carbohydrates 30 g protein 86 mcg folate 83 mg cholesterol 8 g sugars 0 g added sugars 999 IU vitamin A 20 mg vitamin C 101 mg calcium 2 mg iron 543 mg sodium 1,072 mg potassium

I used store bought Caesar dressing to make this recipe even easier than it already is. While you can definitely make your own, or find a recipe online, this is just so much easier for me! And I’m not sure if you have tried Tessemae’s dressing, but they are bomb! I will gladly pay a bit more for it rather than try to perfect my own.

If you can’t find Tessemae’s, I would look for a dressing that doesn’t have any added sugar (or as little sugar as possible), any weird preservatives or artificial flavors, or fillers.

Southwestern Chicken and Spaghetti Squash Salad

Do you have a stomach ache from junk food overload this past week?

I guess it doesn’t help that the two recipes I posted are full of the good stuff. And by good stuff, I clearly mean sugar! Perhaps it’s time we eat a vegetable or something. Just for the day….then tomorrow we can go back to cake and pie! Does that sound like a plan?

Good, because today I have a salad recipe for you. No sugar involved. It’s so addicting that I ate it for both lunch and dinner yesterday. We are going camping this weekend and I am packing up the leftovers to take with us, along with frozen chili, cornbread, beef stew and hot dogs. I may not be a pro camper quite yet, but I do have one thing going for me and that’s my ability to bring the food. I mean…a girls just gotta be prepared. I take no chances with hunger. Or thirst, for that matter. I think two bottles of wine should suffice.

But back to this salad for a minute. Picture layers of grilled chicken, black beans, cabbage, spaghetti squash, bell peppers and cilantro all tossed in a zesty buttermilk dressing. I can’t get enough.

Like any good salad, this one is all about the dressing. This is so good you’ll want to eat it with a spoon! I may or may not have done that last night. It’s also great as a party dip for carrots, snap peas and cherry tomatoes. Pick your poison.

I hope y’all love this salad as much I do!! As much as I enjoy stirring big pots of stews and chilies in the fall, sometimes a hearty salad is a nice break from the heaviness. Plus, it leaves more room for dessert.

I’ll admit, last night when I ate this for dinner by myself, I ate it with a side of gingerbread. Who does that? And because I actually ate the gingerbread with my dinner, I didn’t count is as dessert. Dessert came later….and was more gingerbread. I’m on a roll and cannot be stopped.

Southwestern Chicken and Spaghetti Squash Salad


1 can black beans, drained and rinsed

1 orange or red bell pepper, sliced thin

2 cups shredded green cabbage

2 cups thinly sliced cooked chicken breast

for zesty buttermilk dressing—

1/2 cup well shaken buttermilk

Preheat oven to 400 degrees. Slice your spaghetti squash in half length-wise and scoop out the seeds. Place the squash cut side down on a greased sheet pan and bake for 40 minutes, until very tender. Let squash cool before using a fork to scoop out “spaghetti” and place in a bowl. You can do this step up to three days before you prepare the salad.

Next, make the dressing. Whisk together the buttermilk, mayonnaise, lime juice, garlic powder, cumin, cayenne and salt in a small bowl. Set aside.

To prepare the salad, place the cooled spaghetti squash in a large serving bowl. Top with black beans, chicken, bell pepper, shredded green cabbage, cilantro and jicama, if using. Toss all ingredients together well. Drizzle dressing over salad .

Serve salad on plates topped with sliced avocado.

**Assembled salad will stay fresh, without dressing and avocado, for up to four days covered in the fridge. Dressing will stay fresh for up to a week and is also great served as a dip with raw veggies


Prep the spaghetti squash:

First. Let’s preheat your oven to 400F.

Cut the spaghetti squash into quarters and scrape out the seeds with a spoon.

If you’re having trouble cutting your spaghetti squash, you can poke holes in them and microwave until the are easier to cut.

Place the spaghetti squash, flesh side up, on a sheet pan and season generously with salt and pepper.

Bake in the 400F oven until the squash are fork tender.

This could take 30 minutes or more depending on the size of your spaghetti squash. While the squash is cooking you can prep the other components of this recipe!

Once the squash is finished cooking, remove them from the oven to cool, then scrape the flesh with a fork into a large mixing bowl.

Making the chicken:

Heat the avocado oil in a large skillet over medium heat.

Sauté the onions and green bell peppers in the oil until soft (about 5 to 8 minutes)

Add in the chicken breast and cook until the chicken is cooked through about 8 more minutes.

Pour the chicken pepper and onion mixture into the bowl with the cooked spaghetti squash.

Making the mushroom sauce:

In the same skillet used to cook the chicken, sauté the minced mushrooms for about 5 minutes over medium heat.

Now add in the heavy cream, bullion cubes and the xanthan gum.

Bring to a boil to thicken.

Remove from the heat and set aside.

Assembling the casserole:

Pour the mushroom sauce on top of the spaghetti squash and the chicken.

Make sure to mix well! You want all of that spaghetti squash to be covered in that saucy goodness.

Pour the mixture into a 9 x 13 casserole dish and cover evenly with the cheese.

Bake in the 400F oven until the casserole is bubbling (about 15 minutes)

Same great Pioneer Woman casserole favorite, with a low carb twist! Yummy!

Did you make this The Best Baked Spaghetti Squash and Chicken Casserole Recipe? Tag me on Instagram so I can see! @lowcarbwithjennifer

Recipe Summary

  • 1 spaghetti squash
  • ½ teaspoon olive oil, or as needed
  • salt and ground black pepper to taste
  • 1 tablespoon olive oil
  • ½ sweet yellow onion, chopped
  • ½ yellow bell pepper, chopped
  • 1 clove garlic, minced, or more to taste
  • nonstick cooking spray
  • 1 (14 ounce) can black beans, rinsed and drained
  • ¾ cup shredded Mexican cheese blend, divided
  • ¼ cup fresh cilantro, chopped
  • 1 teaspoon ground cumin
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 2 Roma tomatoes, chopped
  • 1 avocado, diced, or more to taste
  • 1 (4 ounce) can sliced black olives

Preheat the oven to 375 degrees F (190 degrees C). Line a baking pan with aluminum foil.

Cut squash in 1/2 lengthwise. Remove and discard seeds. Add a few drops of oil to each 1/2 and spread using a pastry brush. Sprinkle lightly with salt and pepper. Place cut-side down in the prepared baking pan.

Bake in the preheated oven until tender, about 30 minutes.

Meanwhile, heat 1 tablespoon olive oil in a skillet over medium heat. Saute onion, bell pepper, and garlic in the hot oil until tender, 5 to 7 minutes. Remove from heat.

Remove cooked squash from the oven and reduce oven temperature to 350 degrees F (175 degrees C). Spray a 2-quart casserole dish with nonstick cooking spray.

Remove strands from squash using a fork or spoon and place them into a large bowl. Add black beans, sauteed veggies, 1/2 cup Mexican cheese, cilantro, cumin, salt, and pepper mix well. Spoon mixture into the prepared casserole dish. Sprinkle with remaining 1/4 cup Mexican cheese.

Bake in the preheated oven until bubbly, 15 to 20 minutes. Remove from the oven and top with tomatoes, avocado, and olives. Serve immediately.

How to make this recipe

Ingredients and substitutions

  • Spaghetti squash – this recipe is intended for spaghetti squash but if you’d like to create your own spin on this low carb pasta, use zucchini noodles.
  • Olive oil – use another neutral oil like sunflower seed oil, grapeseed oil or avocado oil.
  • Chicken breast – chicken thighs will work well in this recipe and may offer a juicier cut of meat.
  • Cherry tomatoes – grape tomatoes, standard salad tomatoes or plum tomatoes will work. However, plum tomatoes will be more dry.
  • Bocconcini cheese – fresh mozzarella will work well in place of bocconcini if you’re unable to find any.
  • Fresh basil – fresh basil is the best choice for this recipe.
  • Salt & pepper (to taste)

Balsamic Glaze – you can also use store-bought balsamic glaze

  • Balsamic vinegar
  • Brown sugar – if you’re in a pinch, use another sweetener like honey or maple syrup.

How to make spaghetti squash

Spaghetti squash is a nutritious vegetable that is most commonly known for its spaghetti texture. It is typically a vegetable that has a stiff exterior that is hard to cut. To make the prep and cooking process easier, you will want to pierce your squash with a fork and microwave for 2-3 minutes to soften its shell. Once it's cooled down enough to handle, you will be able to cut your spaghetti squash in half and remove the seeds. After it has been hollowed out, drizzle the squash with olive oil and bake it in the oven until it is semi-tender. Once it is semi-tender, you will be able to scrape it with a fork to get those perfect strands of “spaghetti”.

Is spaghetti squash healthier than pasta?

Spaghetti squash has become a popular alternative to regular pasta because of its thin strands that are similar to pasta. Though it looks similar to pasta, it does taste different and has an entirely different nutritional profile to regular spaghetti. Spaghetti squash has a much lower calorie count than spaghetti, has more protein and fibre per serving, and a much lower carb count making it the go-to choice for those who want a more nutrient-dense option.

Storing and reheating

To store any leftovers, place the room temperature chicken caprese spaghetti squash in an airtight container and keep in the refrigerator for up to 3 days. When ready to enjoy, reheat the spaghetti squash in the oven at 350 degrees until fully warmed up.

It isn't fully recommended to freeze spaghetti squash as it can get really mushy when trying to reheat it.

More low carb recipes

Meal prep tools

  • Grab some glass meal prep bowls if you plan on storing this recipe for later.
  • Freeze the spaghetti squash in glass microwave-safe bowls up to 6 months

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Easy Vegan Spaghetti Squash Recipes

1. Chili-Stuffed Spaghetti Squash Bowls

We are loving this two-bean veggie chili and we’re loving its presentation even more. Served inside a tender spaghetti squash, this dinner becomes the best accompaniment to a fall night with the family. And there’s nothing to feel guilty about when indulging.

Be sure to have everyone’s favorite toppings ready to go. Avocado, sour cream, jalapeños, and even a bit of cheese (vegan versions work too) can make a happy camper.

“Chili Stuffed Spaghetti Squash Bowls- roasted spaghetti squash filled with a hearty two-bean vegetable chili. It’s a warm and satisfying meal that’s perfect for cold weather! (vegan, gluten-free + grain-free)” – Making Thyme For My Health

2. Thai Stuffed Spaghetti Squash

This is everything you love about a tasty, flavor-packed Thai dish but with all the nutrients you need and want to feel good about eating it. There’s nothing boring about the meal and it truly will satisfy.

You may even want to add some teriyaki to the concoction or replace the peanut sauce for those with allergies. If you did want to add some meat into the mix, some shredded chicken would be a beautiful accompaniment as well.

“Pasta? Who needs it?! This Thai-inspired stuffed spaghetti squash is piled high with garlicky roasted broccoli, creamy peanut sauce and crunchy peanuts.” Connoisseurus Veg

3. BBQ Spaghetti Squash Pizza

Who doesn’t love a good piece of novelty pizza? And BBQ has been such a popular way to dress your slices. With this recipe, you get the flavors you love but without any shame.

Per the chef’s advice, gouda pairs quite nicely with this dish. But don’t worry, there are plant-based or nut-based substitutes that will still give you that same, cheesy deliciousness without the dairy.

“Basically, I just can’t get enough and this BBQ Spaghetti Squash Pizza has been a regular lately.” – She Likes Food

4. Spaghetti Squash Lasagna

Yes, you can even create a lasagna from your squash – and we’re in love with the idea. What’s even more amazing about this dish is the tofu ricotta that’s used in between the delicious layers making it completely vegan and great for those with restrictive diets – whether by choice or need!

Serve this up with a side salad filled with leafy greens. You could even make a nice garlic bread and truly indulge in the night with the family.

“In addition to being incredibly flavorful, this recipe is also simple, requiring just 10 ingredients. And it’s naturally gluten-free and vegan, so everyone can enjoy.” – Minimalist Baker

5. Mediterranean Spaghetti Squash Bowls

You really can turn your spaghetti squash bowls into the foundation for any of your favorite dishes or flavors. We’ve had Thai and Italian, and now we have Mediterranean to become inspired by.

The pesto topping really sets this plate off and ignites a unique taste for a weeknight dinner. Nix the feta to keep it completely vegan or add it in there for the extra bounce and bite.

“Roasted spaghetti squash topped with your favorite Mediterranean ingredients and pesto! This healthy vegetarian dinner recipe will make everyone happy.” – Cookie and Kate

6. Mushroom Bolognese Spaghetti Squash Casserole

This is everything you love about bolognese but without any of the bolognese. It’s perfect for family meals and works well as an ahead-of-time type of meal prep.

You’ll need to roast your spaghetti squash and make the sauce before you actually start making the meal. And it doesn’t have to be the day you decide to serve this up for dinner. Instead, you can break up the work in parts and have a stress free creation.

“It’s like lasagna, but without noodles.. like a casserole, but on the healthful end of the spectrum.. Like spaghetti bolognese, sans the spaghetti and sans the actual bolognese.” – The Roasted Root

7. Creamy Pesto Spaghetti Squash Bake

If you are a fan of pesto, then we have a real treat for you. And even though the word “creamy” is attached to this recipe you need not to worry. Instead, dive right in and start getting your hands dirty as it is still completely vegan with its cashew cream addition.

It also includes an amazing, homemade pesto recipe if you want to go the extra mile. Of course, you’ll still get a stunning dish out of this one if you decide to go with a store-bought favorite.

“Silky cashew cream and basil pesto go into this crispy panko topped, totally vegan, and 100% delicious spaghetti squash bake!” – Connoisseurus Veg

8. Spaghetti Squash with Vegan Tomato Basil Cream Sauce

This is the one you need. This is the one you want. This is the one that will hit the spot then you need a big bowl of spaghetti and can’t stray from your diet. All it needs are some soy or chickpea meatballs to finish it off.

Serve this up for the entire family. Don’t be afraid to toss a salad for its side and a batch of garlic knots too!

“This sauce only have five teeny tiny ingredients: diced fire roasted tomatoes, cashews, water, basil, and salt. Does it get any better than a velvety smooth tomato basil cream sauce that’s totally vegan and heart-healthy? No, it most definitely does not.” – Hummusapian

9. Spinach Artichoke Pesto Spaghetti Squash Bowls

We’re loving this cheesy goodness. It’s like having spinach dip right inside your tender squash bowl! Of course, you will need to use dairy-free cheese to keep it vegan but it’s also an easy dish to add chicken to or extra veggies.

You also have the ability to whip up some homemade pesto and make this an even more homemade treat for the family. All in all, this recipe has few ingredients but loads of flavor (and comfort).

“Spinach Artichoke Pesto Spaghetti Squash Bowls- roasted spaghetti squash stuffed with spinach pesto and marinated artichoke hearts. Grain-free, gluten-free and can easily be made vegan too!” – Making Thyme For Health

10. Lentil Bolognese with Spaghetti Squash

Here’s another take on classic bolognese that our vegan friends and family members can get on board with. It’s also just a healthier version of the one we all know and love. And it’ll hit the spot if you’re craving it.

You may be a family who loves to have pasta at least once a week. Make your nights even more health conscious by replacing those carbs with these veggies!

“Hearty vegan lentil bolognese is a comforting and wholesome dinner. Serve it over spaghetti squash boats or your favorite pasta.” Yummy Mummy

11. Vegan Spaghetti Squash Lasagna Bowls

We have another spin on lasagna that is easy to dive into and love. It’s from our friends at Making Thyme for Health (we found multiple, amazing recipes over there!) and the innovation within this dish is unmatched.

Who knew you could make lasagna in squash bowls? Well, know you have all the information you need including how to create a cashew-cream filling that is absolutely delectable. And you should keep to make vegan cannoli filling.

“Vegan Spaghetti Squash Lasagna Bowls- layered with a hearty vegetable filling and topped with creamy cashew ricotta, these lasagna bowls make for a flavorful and filling plant-based meal!” Making Thyme for Health

12. How-To Spaghetti Squash

If you’re wondering how to even make spaghetti squash, you’ll want to keep this tutorial bookmarked. This is a foundational recipe that needs to go in your repertoire and will help you with so many different dishes.

You’ll be utilizing your oven and it’ll be the beginning of the most beautiful of friendships.

“Learning how to cook spaghetti squash is super simple and you’ll be an expert in no time with this easy, foolproof method of cooking spaghetti squash cut in half in the oven!” The Simple Veganista

13. Spinach-Stuffed Spaghetti Squash

There are just so many strong, wonderful flavors included in this recipe and it’s incredibly healthy too. Garlic is a favorited taste, especially among our comfort dishes. But it has tons of health benefits too, especially when its matched with so many vegetables.

Then take the lactose out of the mix, and you have a heavenly made boat filled with everything you’d want in a dinner. Don’t forget the vegan cheese!

“This easy vegan garlic spinach and feta cheese stuffed spaghetti squash boats recipe is the best healthy and delicious comfort food for fall! They’re cheesy, creamy, dairy-free, gluten-free, loaded with vegetables, and even low-carb!” – Bianca Zapatka

14. Ginger Miso Spaghetti Squash

Here’s another great meal you can prep ahead for or even take for a healthy lunch! Add protein to take it up a notch or leave it in its natural, beautiful form you see here.

This is such a versatile recipe that you can help to make your own. It is a really simple recipe that is perfect for those just starting out in the kitchen.

“To get you started a couple of my ideas to make this a meal are to add roasted chicken or stir fry vegetables. Try adding some crunch by topping with cashews or pine nuts.” – The Organic Dietitian

15. Mexican Spaghetti Squash Bowls

Not only does this bowl look incredibly delicious but it’s quite beautiful too! All of those fresh ingredients come together to make a rainbow worthy of any lunch of dinner for the entire family to enjoy.

Onion, garlic, bell peppers, corn, black beans, and more come together to make this a knock-out, quick-to-become a family favorite recipe.

“Enjoy this Southwestern Stuffed Spaghetti Squash for lunch or dinner. It is very satisfying, hearty and healthy with bold Mexican flavors!” – Healthier Steps

16. Southwestern Stuffed Spaghetti Squash

Here’s another recipe that will sing to your Mexican-flavored loving soul. And this one has quite the nice kick to every bite! Refried beans are at the heart of this one.

Make sure you have some of your own toppings to personal each dish. Top it off with cheese, pico, salsa, fresh avocado, or even some sour cream.

“Spicy, vegan southwestern stuffed spaghetti squash is a satisfying, easy, and healthy dinner for any night of the week!” Beaming Banana

17. Spaghetti Squash Caprese

For those that love a bit of Italian influences to their meals, this one is for you. My personal favorite salad is the caprese. I will do anything for a beautiful slice of tomato, with mozzarella, and all the right spices.

And this boat will serve up every bit of that but with a heartier punch. The best part? That punch is filling, satisfying, and still totally healthy!

“Fresh tomatoes are infused with fresh sautéed garlic, tossed with perfectly cooked spaghetti squash, and topped off with fresh mozzarella and basil. This low carb meal is sure to please any Caprese lover!” Fashionable Foods

18. Spaghetti Squash with Broccoli-Pumpkin Seed Pesto

This is the perfect fall recipe. It has everything you want in an autumn-inspired dish, but it’s so unique too!

There’s so much texture, incredibly innovative flavor pairings, and the kiddos will even want more (if they’re already fans of broccoli and cheese). And it’s an easy recipe to make completely vegan or add in some roasted chicken.

“Roasted spaghetti squash with homemade broccoli pumpkin seed pesto makes for a light yet filling and nutritious low-carb vegetarian dinner – Add your favorite animal protein to make it even more filling and well-balanced.” The Roasted Root

19. Broccoli Cheddar Spaghetti Squash Casserole

Who loves a good broccoli and cheese casserole? We’ve found one for you that you can serve up and not feel guilty about diving into. You can easily make this a side dish for your family meals or brunches.

Or you can make it an entree by adding meat. Of course, for those that want completely vegan options, go with a cashew-based cheddar or plant-based cheese!

“The end result is satisfying enough to eat on it’s own but it would also make a great side item. Either way, it’s filling and just cheesy enough to quell your macaroni cravings.” – Making Thyme for Health

Low Carb Chicken Tetrazzini with Spaghetti Squash in Jars

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Today we are making a delicious and easy chicken tetrazzini. This recipe is also low carb and high in protein, so that’s one more reason to make it as soon as possible.

First, we are going to cut spaghetti squash into rounds. Remove the inside, and place the rings on a baking sheet lined with parchment paper. Spray the pieces with olive oil, then sprinkle with some sea salt and black pepper. Bake for 45 minutes at 400F. Allow them to cool before handling.

When they’re done, we’re going to set a bowl on a food scale and add spaghetti. Gently push the inside of the rings and pull it apart to get spaghetti.

Next, take the rotisserie chicken and remove the skin from the meat, then pull it apart with forks.

Set a nonstick skillet on medium heat, add olive oil, leeks and garlic. Cook for 3 minutes until they’re soft and caramelized. Then add rosemary and thyme and cook for one more minute, then squeeze in the fresh lemon. Pour in chicken broth, then coconut cream and reduce the heat. Season to taste with sea salt & pepper.

Now remove the skillet from the heat, fold in the chicken, and then the spaghetti. Gently mix everything together and allow it to cool. Garnish with parsley.

Evenly spoon out the portion to the hermetic jars. Alternatively, just add the filling to a 6×6 baking dish. Top each jar with a tablespoon of parmesan, then panko or wheat bread crumbs. Lightly spray each top with olive oil to help get that golden brown topping.

Bake for 25 minutes at 400F. Garnish and enjoy your chicken tetrazzini recipe with your family or friends.

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