Healthy Living

Lowering your added sugar intake doesn’t have to mean skipping dessert. Since these tasty dessert recipes get their sweetness from natural ingredients like fruit, dates and nut butters, these morsels have much less sugar than your typical dessert. Try our Sweet Potato Brownie Bites or our Chocolate-Strawberry Nice Cream and enjoy all of the natural flavors that these desserts have to offer.

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Sweet Potato Brownie Bites

These sweet potato brownie bites deliver rich chocolate flavor in a perfectly sized package. Dates and sweet potato add natural sweetness and moisture to eliminate the need for any added sugars. Cocoa powder and a hint of espresso powder (if you like) deepen the chocolaty flavor. Baked in a mini muffin pan, they’re easy to portion, quick to cool and just right for snacking.

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02 of 10

Chocolate-Strawberry Nice Cream

This dairy- and lactose-free nice cream uses just four simple ingredients to create a tasty dessert. The chocolate-strawberry combination is perfectly balanced with ripe banana for a dessert without added sugars. A sprinkle of flaky sea salt takes the flavor to the next level, but it’s delicious even without it.

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03 of 10

No-Added-Sugar Cherry Crumble

This no-sugar-added cherry crumble baked in ramekins is a great way to highlight the flavor of cherries in this naturally sweet snack. The crumble topping, made from oats and slivered almonds, offers a satisfying crunch. Adding a few tart cherries brings a touch of tang for a less-sweet flavor profile, if you prefer.

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04 of 10

Frozen Tropical Fruit Bark

Sweet and creamy, this frozen banana, pineapple and coconut cream bark skips the added sugar yet still feels like dessert. Mashed banana and silky coconut cream form the base, while the freezer transforms it into a cool, sliceable treat. Whip up a batch of this bark and you’ve got a grab-and-go bite that’s sweet and satisfying for snacktime.

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05 of 10

No-Added-Sugar Blueberry Muffins

These tender no-added-sugar blueberry muffins get their natural sweetness from ripe banana and Medjool dates. Strained yogurt keeps these muffins moist while also adding a slightly tangy flavor. Perfect for breakfast on the go, packing in lunchboxes or enjoying with an afternoon cup of tea, these muffins are satisfying and freezer-friendly too!

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06 of 10

Golden-Milk Shake

This golden-milk shake is a creamy, vibrant beverage that combines the traditional spices of golden milk with the natural sweetness of banana. At the heart of this nourishing milkshake is turmeric, known for its anti-inflammatory and antioxidant properties. Enjoy this milkshake as a post-dinner dessert.

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07 of 10

Lemon-Blueberry Frozen Yogurt Bites

These lemon-blueberry frozen yogurt bites, filled with probiotic yogurt and plenty of prebiotic blueberries, will help keep your gut in tip-top shape. This easy frozen snack is versatile, too—swap in raspberries or strawberries instead of blueberries for a different twist with the same health benefits.

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08 of 10

2-Ingredient Peanut Butter Banana Ice Cream

Whir up frozen bananas into an “ice cream” without the cream! Peanut butter adds a natural swirl of flavor for a sweet and satisfying dessert with no added sugar.

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09 of 10

The Best No-Sugar-Added Apple Pie

This no-sugar-added apple pie gets its natural sweetness from antioxidant- and fiber-rich dates. Cider vinegar helps to enhance the flavor. We like Gala apples for their sweetness and crisp texture, but any sweet, firm apple will work well. If you like your apple pie on the tart side, add a Granny Smith to the mix. We use frozen pie crusts for the bottom and top of the pie. The dough should release easily from the tin for the top crust within about 10 minutes out of the freezer. If not, let it sit out a bit longer until it releases easily.

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Piña Colada Nice Cream

Get all the tropical flavors you love in a piña colada in this creamy dairy-free dessert. This ice cream alternative gets its sweetness from pineapple and coconut and is just as delicious with or without the optional rum. Either way, it's sure to put you in a beachy state of mind--not bad for a treat that takes just 10 minutes to whip up in your food processor.

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What’s better on a cold winter night than a warm and comforting creamy chicken casserole? Filled with crowd-pleasing ingredients like high-protein chicken, savory cheese and fresh veggies, these dinners will have everyone at your table asking for seconds. Try our Chicken, Broccoli & Quinoa Casserole or our Rotisserie Chicken, Mushroom and Rice Casserole to experience the ultimate comfort food for winter.

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Chicken, Broccoli & Quinoa Casserole

This cozy Chicken, Broccoli & Quinoa Casserole delivers everything you love about a classic cheesy chicken-and-broccoli dish, with a modern, fiber-filled twist. Nutty quinoa stands in for rice or pasta, soaking up a creamy sauce. Tender bites of broccoli add color, while Colby-Jack cheese melts into a perfectly gooey topping that turns golden under the broiler.

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02 of 15

Rotisserie Chicken, Mushroom & Rice Casserole

This casserole is a hearty dish perfect for a cozy weekend at home. Tender shredded rotisserie chicken is combined with earthy mushrooms, fluffy rice and a creamy sauce that brings everything together. A layer of melted cheese on top adds a golden, bubbly finish.

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03 of 15

Creamy Chicken & Zucchini Casserole

This creamy chicken-and-zucchini casserole is a cozy dish that delivers all the flavors of cacio e pepe with a twist! Instead of pasta, tender chopped zucchini and juicy chicken pieces are folded into a peppery, cheesy sauce, bringing on all the savory flavors that fans of the classic Roman dish love. It’s a simple, crowd-pleasing meal that’s just as satisfying as a traditional creamy pasta dish.

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04 of 15

Creamy Lemon-Dill Chicken & Rice Casserole

This creamy lemon-dill chicken and rice casserole is pure comfort in a bowl, bursting with the bright, fresh flavors of lemon and dill. Tender chicken and brown rice make it a satisfying, cozy dish everyone will love. Using microwaveable rice is a game-changer for convenience. It cuts down on prep time, ensuring the dish comes together quickly. Of course, if you have it, leftover cooked brown rice will work just as well.

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05 of 15

Creamy Chicken, Cabbage & Mushroom Casserole

This creamy chicken-and-mushroom casserole is a comforting and protein-packed dinner perfect for busy evenings. With the combination of shredded cabbage, mushrooms and the aromatic kick of green curry paste, this dish is packed with flavor. Using rotisserie chicken helps streamline prep, but this dish is also a great way to use up leftover chicken if you have any on hand.

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06 of 15

Marry Me Chicken & Spaghetti Squash Casserole

This Marry Me chicken and spaghetti squash casserole is a satisfying protein-packed dinner. The tender chicken and nutrient-dense spaghetti squash deliver a hearty meal that will keep you full and energized. Sun-dried tomatoes add a burst of tangy sweetness, complementing the creamy sauce.

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07 of 15

Creamy Chicken Florentine Casserole

This creamy chicken Florentine casserole combines tender pieces of chicken, fresh spinach and a rich, creamy sauce, all baked to perfection with a golden, cheesy crust. Whether you’re looking to cozy up on a chilly evening or share a hearty, home-cooked dinner with family, this casserole delivers an experience that feels like a warm hug on a plate.

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08 of 15

Creamy Chicken, Corn & Poblano Skillet Casserole

This zesty skillet chicken casserole is perfect for a busy weeknight. A creamy sauce coats the chicken, offering a flavorful bite with a nice level of heat. Poblano peppers are generally mild, but their heat can vary. For a milder version, you can substitute green bell peppers and omit the jalapeño.

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09 of 15

Cheesy Chicken & Broccoli Alfredo Skillet Casserole

This delightful one-skillet cheesy chicken Alfredo casserole combines penne pasta, tender broccoli and shredded rotisserie chicken smothered in a creamy sauce. To simplify the sauce, we opt for a pre-shredded Italian cheese blend. Though cheese blends vary, they typically contain Parmesan cheese, imparting the traditional Alfredo flavor. Seek blends with aged cheeses or blends that include sharp cheeses like provolone or Asiago for a richer flavor profile.

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Chicken Alfredo & Broccoli Rice Casserole

This cheesy, creamy rice casserole is full of flavor and exactly what you’re looking for when you need a delicious, quick meal with little to no effort. Packages of microwaveable rice help to expedite the cooking process, but leftover rice works well too as an easy swap.

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Creamy Chicken & Cauliflower Rice Casserole

This protein-rich, one-skillet dinner features tender chicken thighs baked on a bed of creamy cauliflower rice packed with meaty mushrooms. While chicken thighs are quick and convenient, you can substitute halved bone-in chicken breasts in their place.

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Creamy Chicken & Penne alla Vodka Casserole with Peas

This cheesy chicken pasta casserole is perfect for a busy weeknight when you need a fast and easy dinner with minimal cleanup. Vodka sauce adds a creamy note to the sauce. If you don’t have vodka sauce on hand, add a few tablespoons of cream to regular marinara.

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13 of 15

Creamed Spinach & Chicken Casserole

Creamed spinach and chicken combine in this crowd-pleasing, comforting casserole. Crushed red pepper packs some heat, so add less or leave it out completely if you want a milder version. You can cook long-grain brown rice ahead of time or look for packaged microwaveable brown rice to use instead.

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Cheesy Chicken & Cabbage Casserole

This cheesy chicken and cabbage casserole is creamy and briny with plenty of savory flavors thanks to sauerkraut and kielbasa. Gruyère (or Swiss) cheese adds a nutty flavor to the dish, while rye breadcrumbs on top give it a hint of caraway and a nice crunch.

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Loaded Broccoli & Chicken Casserole

This delightfully creamy broccoli and chicken casserole is a satisfying dinner that is sure to please a crowd. To keep prep simple, look for bags of pre-cut broccoli florets. If you like a little spice, swap out the Monterey Jack cheese for pepper Jack instead.

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Key Points

• Dietitians say drinking matcha too late in the day could disrupt your sleep.
• To enjoy its flavor and perks, plan your matcha drink at least 8 to 9 hours before bedtime.
• Choose an unsweetened or low-sugar variety when possible.

If an afternoon slump has you reaching for a pick-me-up to power through the rest of the day, your drink of choice could come with unwanted consequences. If coffee is too stimulating, you may have gravitated toward a seemingly gentler option: matcha.

While matcha does have less caffeine than coffee, sipping it too late in the day can disrupt your sleep timing and quality in a similar way. Dietitians explain how this overall healthy drink may be impacting your sleep, plus ways to make your evenings as restorative and restful as possible.

It Contains Caffeine

While an afternoon matcha may be less stimulating than a coffee, you may still feel the effects on your sleep if you drink it too late in the day. Avery Zenker, RD, says too much caffeine “interferes with natural sleep signals, delays melatonin production and disrupts circadian rhythm.” Compared to traditional green tea, matcha has between 19 and 44 milligrams (mg) per gram, while other green tea has just 11 to 25 mg of caffeine per gram. For reference, the Food and Drug Administration recommends healthy individuals consume 400 mg or less of caffeine per day.

However, unlike coffee, matcha contains compounds like L-theanine, which supports GABA production in the brain, promoting sleep and relaxation. A cup of matcha may have up to five times more theanine than a cup of regular green tea, theoretically promoting relaxation at a higher level., “However, the calming effect of theanine may not fully counteract caffeine if matcha is consumed too close to bedtime,” says Jessica Clancy‑Strawn, M.A., RDN. 

It Can Make Your Sleep Less Effective

Drinking matcha too late in the afternoon, especially if you’re sensitive to caffeine, could make it harder to get the amount of sleep you need each night. “Caffeine can impair sleep by increasing sleep latency and reducing sleep time, efficiency and quality,” says Zenker, who recommends drinking matcha and other caffeinated drinks at least eight to nine hours before you plan to go to sleep. 

By not leaving enough time between your last matcha and your bedtime, you may take longer to fall asleep and sleep less overall. Researchers found that, on average, by drinking caffeine before bed, you could spend nine extra minutes trying to fall asleep and get a total of 45 fewer minutes of sleep overall.

One sleep stage that’s heavily impacted by caffeine is deep sleep, or slow-wave sleep. “The reduction in slow-wave sleep caused by caffeine is concerning because this sleep stage is important for rest and repair, memory and metabolism,” says Zenker, emphasizing the importance of adequate deep sleep for mood, metabolism, cognition and hormone health.

It May Include Other Stimulating Ingredients

Is your afternoon matcha just a home-brewed tea, or is it bottled and blended with sugar and other additives? “Many popular matcha lattes and bottled options include added sugars and may also include additional sources of caffeine, like coffee extracts or guarana,” says Talia Follador, RDN, LDN. Any of these additions can make your “calmer coffee” alternative more stimulating and, consequently, sleep-disrupting. 

Research shows that higher sugar consumption is associated with poor sleep; however, rather than one causing the other, the relationship is likely bidirectional. In other words, poor sleep may lead you to reach for sugary foods and drinks for a boost in quick energy, while high sugar intake can send your blood sugar spiking and crashing, with low energy and fatigue to follow.

Other Sleep Tips

Aside from planning your matcha earlier in the day, here are some effective ways to get a restorative, restful night of sleep:

• Spend time outdoors in the morning. Getting a restful night’s sleep can start with sun exposure in the morning. “Morning or midday light helps regulate your circadian rhythm, which supports more consistent sleep timing and better quality sleep at night,” says Follador. A quick outdoor walk, drinking your coffee on the patio or even just sitting in front of a window or a sunlamp during cold winter months can help. 
• Eat regular, balanced meals: “Undereating or skipping meals can raise stress hormones like cortisol, which makes it harder to fall and stay asleep,” says Follador, emphasizing the need for adequate protein and carbohydrates to support melatonin production.
• Avoid eating too close to bedtime: Eating a big meal late at night may impact your sleep quality, increasing the likelihood of waking up in the middle of the night. Eating your last meal a few hours before you head to bed can help prevent disruptions.
• Skip alcohol before bed. Many people believe that a drink before bed can help them drift off to sleep. While alcohol may make it easier to fall asleep, it drastically disrupts the quality of your sleep. Instead, try sipping on chamomile tea or sparkling water with a splash of tart cherry juice.

Our Expert Take

Matcha has many health benefits, but drinking it too late in the day may disrupt your sleep. To enjoy its flavor and perks, plan your matcha drink at least eight to nine hours before bedtime and choose an unsweetened or low-sugar variety without added stimulants. For a later afternoon pick-me-up that won’t disrupt your slumber, choose a low-caffeine green tea or a caffeine-free herbal tea, and take care to prepare your body for a quality night’s sleep.