Flourish is a Canadian-based protein pancake company that offers healthy mixes packed with superfoods so you can enjoy your sweets guilt-free. 

Coming in three delicious flavours: Vanilla, Chocolate, Buttermilk and, for fall the famous Pumpkin Spice.

In just one serving of this all-natural mix, it provides 23 grams of protein, 7 grams of fibre, and contains 0 added sugar, making it a healthy option you can feel good about. Flourish mix can be purchased online or at a variety of retailers across the country, for $10.99 a pack. 

With Flourish the possibilities are endless you can use it to make the classic breakfast staple pancakes, in under five minutes by adding one simple ingredient: water, or use it as a replacement to make healthy at home fall baking like the following. 

Mini Pumpkin Pies


Pumpkin Pie Filling

  • 1 cup pumpkin puree
  • 1 large egg + 1 egg yolk
  • ¼ cup pure maple syrup
  • 2 tbsp unsweetened almond milk
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • ¼ tsp ground ginger
  • ¼ tsp allspice

Pecan Pie Crust

  • 1 cup Flourish Buttermilk Protein Pancake Mix 
  • ⅓ cup date sugar
  • ½ cup toasted pecans, crushed
  • ½ tsp baking soda
  • ¼ tsp salt
  • ½ tsp cinnamon
  • ¼ cup coconut oil, melted and cooled
  • 1 egg, at room temperature
  • ½ tsp vanilla extract


  1. In a large bowl, whisk together the pumpkin puree, eggs, maple syrup, almond milk, vanilla extract, cinnamon, nutmeg, ginger, and allspice until smooth and well combined. Set aside.
  2. Preheat oven to 350 degrees F. Grease a 12-cup muffin tin with nonstick cooking spray or coconut oil. Set aside.
  3. In another large bowl, whisk together Flourish, date sugar, toasted pecans, baking soda, salt, and cinnamon. Add in coconut oil, egg, and vanilla and mix until a crumb-like mixture is formed.
  4. Using your hands, roll the dough into 12 (around 1-inch) dough balls. Place each dough ball into a muffin tin and use your hands to form the dough into pie crusts, pressing down and working the dough about ¾ of the way up the muffin tin. Make sure there aren’t any holes in the bottom or sides. Bake for 3 minutes.
  5. Once done baking, the cookie crust may have puffed up a bit, and that’s okay. Simply take a teaspoon and gently press it down on the bottom and sides while it’s still warm.
  6. Next, add the pumpkin pie filling to the cookie cups. Each cup will get about 2 tablespoons of filling. 
  7. Bake for 15 – 18 minutes or until filling no longer jiggles. Allow mini pumpkin pies to cool completely in the muffin tin before removing them. 
  8. Serve with a little whipped cream and a sprinkle of cinnamon on top & enjoy!

Apple Pie Dutch Babies


Dutch Baby Batter

  • 5 eggs
  • ¾ cup almond milk
  • ¾ cups Flourish Buttermilk 
  • 2 tsp vanilla extract
  • 2 tbsp coconut sugar
  • ¼ tsp salt
  • 4 tbsp unsalted butter

Apple Pie Topping

  • 2 Gala or Honey Crisp apple, diced
  • ⅓ cup coconut sugar
  • 1 tsp ground cinnamon
  • ¼ tsp ground nutmeg
  • Pinch of salt
  • ¼ tsp vanilla extract
  • 2 tbsp water

 Garnish with


  1. Preheat oven to 425 degrees. Grease muffin tins with coconut oil and set aside.
  2. In a blender, add in eggs, almond milk,  Flourish Buttermilk, vanilla, coconut sugar, and salt. Blend on high speed until smooth and set aside.
  3. Melt the 4 tbsp of butter and evenly distribute it between the muffin cups. Pour the pancake batter evenly between the muffin cups.
  4. Place the muffin tins into the oven and bake for 15 minutes or when they are golden brown and puffed up.
  5. While the pancakes are baking, make the apple pie topping. Place the diced apples, sugar, spices, salt, vanilla extract and water into a medium-sized pan. Stir until all the apples are coated in the sugar mixture.
  6. Bring to a gentle boil, stirring continuously and cook for around 10 minutes until the apples are fork-tender.
  7. Once the pancakes are done, remove them from the oven, and add a heaping spoonful of the apple pie mixture to the middle of each pancake, and top with toasted pecans and Good Pantry Maple Buttercream Frostingor dust with some icing sugar.

For more recipes and information on Flourish, click here.