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This Smashed Pea Toast is a simple, nutritious meal made with creamy mashed peas, topped on crispy toast.
Packed with protein, fiber, and healthy fats, it’s an easy and satisfying breakfast, snack, or light lunch option for clean eating and plant-based diets.
Cuisine: UK/Global
Prep Time: 10 mins
Cook Time: 5 mins
Total Time: 15 mins
Course: Breakfast
Servings: 1
Calories: ~250 kcal
Materials Required:
Toaster, fork or blender, bowl, knife
Ingredients
1 slice whole grain bread
½ cup fresh or steamed peas
A few mint leaves
1 tsp lemon juice
Salt & pepper, to taste
1 tsp olive oil
Method
Lightly mash or blend peas with mint, lemon juice, salt, and pepper.
Toast the bread and spread the pea mixture on top.
Description:
Smashed Pea Toast is a fresh, vibrant, and nutritious twist on classic avocado toast. Made with mashed green peas, lemon juice, and herbs, this toast is packed with protein, fiber, and antioxidants.
It’s light yet satisfying, making it a perfect breakfast, snack, or light lunch. The sweet and earthy flavor of peas pairs beautifully with creamy ricotta, feta, or a drizzle of olive oil, offering a deliciously balanced bite.
Benefits of Smashed Pea Toast
High in Plant-Based Protein – Peas are a great source of protein, making this toast a filling option.
Rich in Fiber – Helps with digestion and keeps you feeling full longer.
Packed with Vitamins & Antioxidants – Peas are loaded with vitamin C, vitamin A, and antioxidants that support overall health.
Heart-Healthy – The combination of whole grain toast, olive oil, and peas supports heart health.
Quick & Easy to Make – A simple yet delicious recipe ready in minutes!
FAQ
Q: Can I use frozen peas?
A: Yes! Just thaw and lightly mash them for a fresh, slightly sweet flavor.
Q: What type of bread is best for this toast?
A: Sourdough, whole-grain, or rye bread works best as they provide a sturdy base.
Q: Can I make it vegan?
A: Absolutely! Skip the cheese or use vegan feta or cashew ricotta for a plant-based version.
Q: How can I add more protein?
A: Top with a poached egg, sprinkle hemp seeds, or add cottage cheese.
Q: Can I prepare the smashed peas in advance?
A: Yes! Store in an airtight container in the fridge for up to 2 days.
Foods That Pair Well with Smashed Pea Toast
Poached or Soft-Boiled Egg – Adds protein and creaminess.
Crumbled Feta or Ricotta – Enhances the flavor with a creamy, tangy taste.
Smoked Salmon – A delicious savory addition.
Fresh Tomato Slices – Adds a juicy, refreshing contrast.
Avocado Slices – Complements the peas with extra creaminess.
Radish Slices – Provides a peppery crunch.
Main Dish
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