Sweet Potato Pumpkin Casserole

Sweet Potato Pumpkin Casserole

📅October 14th, 2014, 16:38

Autumn is our favorite time of year. It’s a time of change; the air is becoming cool and crisp, the trees display their vibrant orange and yellow leaves, and the weather starts to get a bit more interesting. I also love the food that becomes more popular this time of year. Hearty root vegetables and an array of squash come to the forefront, along with earthy spices like cinnamon, nutmeg, and ginger.

Outdoor activities like running, biking, and hiking are at their best because the temperatures are down and trails aren’t as dusty and crowded. After working up a big appetite by hitting the trails (or roads, court, field, etc.), it’s nice to refuel with a healthy, delicious, and seasonal option. Sweet potato and pumpkin casserole is one of our favorites…this healthy recipe will be sure to cure those pumpkin cravings while providing optimal fueling for recovery!


  • 4 pounds sweet potatoes
  • 1 can (15 ounces) 100% pure pumpkin
  • 1/8 cup blackstrap molasses
  • 1/8 cup honey
  • 2 large eggs
  • 2 tablespoons ghee (clarified butter)
  • 1 tablespoon cinnamon
  • 2 teaspoons ground ginger
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon salt


  • 2/3 cup chopped pecans
  • 2 tablespoons blackstrap molasses
  • Pinch of salt

For Casserole:

Preheat oven to 375° F.

Dice sweet potatoes into two-inch cubes and boil in a pot of water for 15 minutes or until they are soft. Once soft, drain off water and return potatoes to the pot.

Add pumpkin, honey, molasses, ghee, spices, and salt. With potato masher, smash until lumpy (cut any large pieces of skin into smaller pieces). Add eggs; smash until incorporated. Spoon into 13 x 9-inch or 3-quart greased baking dish.

For Topping:

Sprinkle chopped pecans evenly over casserole. Drizzle the molasses over the pecans and top with a pinch of salt.


Bake for 25 minutes or until golden and heated through. Remove from oven.


Preheat broiler. Broil casserole for 1 minute or until bubbly and nuts are toasted. Cool for 5 minutes before serving.


A few bites of this flavorful casserole are a perfect pre-workout snack to help fuel your efforts. It also makes a great post-event meal with its combination of healthy carbs, fats, and protein.  And it provides a macro- and micro-nutrient punch in the form of beta-carotene, iron, B-vitamins, magnesium, potassium, and fiber to name a few.


So, now that we’re deep into the autumn season, give this tasty seasonal dish a try. Enjoy!!


The Recharge Team