Smashed Peas on Toast Recipe
If you’re searching for a quick, healthy, and flavorful bite that’s perfect for breakfast, brunch, or a light lunch, look no further than this Smashed Peas on Toast Recipe. Bright, creamy, and full of springtime freshness, this dish brings together the humble green pea and artisan bread in a way that’s nothing short of gourmet.
In this post, I’ll walk you through everything you need to know: from selecting the right ingredients and mastering the texture of the pea smash, to creative variations and plating like a pro. Whether you’re a seasoned home cook or just getting started in the kitchen, this post will equip you to make a truly memorable meal.
Why You’ll Love This Smashed Peas on Toast Recipe
Let’s be real: avocado toast has had its moment. But this smashed peas on toast recipe brings a new level of vibrancy to the breakfast table. Here’s why it deserves a spot in your rotation:
- Nutrient-dense and satisfying: Packed with protein, fiber, and vitamins from green peas, plus healthy fats from olive oil.
- Quick and easy: Ready in under 15 minutes with minimal prep.
- Beautiful presentation: The vivid green color adds a fresh, elegant touch to your plate.
- Versatile: Can be served warm or cold, made vegan or with added toppings for extra indulgence.
Ingredients: What You’ll Need
The beauty of this smashed peas on toast recipe lies in its simplicity. With just a few fresh ingredients, you’ll unlock a dish full of complex flavors and textures.
For the Smashed Peas:
- 1 ½ cups green peas (fresh or frozen and thawed)
- 1 tablespoon extra virgin olive oil
- ½ teaspoon sea salt, or to taste
- ¼ teaspoon freshly cracked black pepper
- 1 garlic clove, minced or grated
- 1 tablespoon fresh lemon juice (plus zest, optional)
- 1–2 tablespoons fresh herbs (mint, basil, or parsley)
- Optional: A pinch of red pepper flakes or a dash of cumin for depth
For the Toast:
- 4 slices of sourdough, whole grain, or rustic artisan bread
- 1 tablespoon olive oil or butter, for toasting
Optional Toppings:
- Crumbled feta or goat cheese
- Soft-boiled or poached egg
- Microgreens or arugula
- Chili flakes or dukkah
- Drizzle of tahini or balsamic glaze
Step-by-Step Instructions
1. Prep the Peas
If you’re using frozen peas, blanch them in boiling water for 1–2 minutes until just tender, then drain and rinse under cold water to preserve their bright color. If fresh, simply shell and lightly steam them.
2. Smash to Perfection
In a bowl, combine the peas, olive oil, lemon juice, minced garlic, salt, pepper, and herbs. Using the back of a fork or a potato masher, smash until roughly mashed — you want some texture, not a puree. Taste and adjust seasoning as needed.
Chef’s Tip: For a creamier consistency, add a tablespoon of Greek yogurt, ricotta, or even avocado to the mash.
3. Toast the Bread
Brush your bread slices with olive oil or butter and toast until golden and crisp — either in a pan, toaster, or under the broiler. The crunch contrasts beautifully with the creamy peas.
4. Assemble Your Toast
Generously spoon the smashed peas onto the toasted bread. Use the back of the spoon to spread and press slightly. Top with any of the optional garnishes — or mix and match depending on your mood or the occasion.
Pro Tips for the Best Smashed Peas on Toast
- Balance the acid: Lemon juice enhances the peas’ sweetness. Don’t skip it, but start with a small amount and build up.
- Season thoughtfully: Peas can be bland without enough salt and pepper. Taste as you go.
- Play with texture: Keep some peas intact for a better mouthfeel. Don’t over-mash!
- Use quality bread: A sturdy, chewy base like sourdough holds up best and adds flavor.
- Make ahead: The pea mixture can be made up to a day in advance. Store it in an airtight container in the fridge.
Nutritional Spotlight
Green peas are more than just a side dish — they’re a powerhouse ingredient. Here’s what they bring to the table in this smashed peas on toast recipe:
- Rich in plant-based protein: Great for vegetarians and vegans.
- High in fiber: Supports digestion and keeps you full.
- Loaded with vitamins: Especially vitamin C, vitamin K, and several B vitamins.
- Antioxidants galore: Including flavonoids and carotenoids for cellular health.
Pairing peas with olive oil and whole-grain toast also ensures a well-rounded meal, hitting all your macro and micronutrient needs.
Variations to Try
This smashed peas on toast recipe is endlessly adaptable. Here are some creative spins to keep things fresh:
1. Mediterranean-Style
Top with crumbled feta, cherry tomatoes, and a sprinkle of za’atar.
2. Spicy Kick
Add chili oil or sliced jalapeños for heat lovers.
3. Creamy & Dreamy
Blend half the peas with a dollop of ricotta, then fold into the rest for a smooth-meets-chunky texture.
4. Avocado Upgrade
Combine smashed peas with ripe avocado for the ultimate toast topping hybrid.
5. Protein Boost
Top with poached eggs, smoked salmon, or grilled halloumi for a more filling option.
How to Serve Smashed Peas on Toast
This dish is as at-home on a cozy brunch table as it is at a dinner party appetizer spread. Here’s how to serve it with style:
- For brunch: Pair with fresh fruit, herbal tea, and maybe a mimosa.
- As an appetizer: Cut into small squares and serve on a platter with a drizzle of balsamic glaze.
- For lunch: Add a side salad of arugula and lemon vinaigrette.
- As a light dinner: Pair with soup, like a creamy tomato or chilled cucumber.
Pro Plating Tip: Garnish with lemon zest, microgreens, and a drizzle of olive oil for an Instagram-worthy finish.
FAQs: Everything You Need to Know
Can I use canned peas?
Technically yes, but fresh or frozen peas provide a much brighter flavor and better texture. Canned peas tend to be mushy and dull in color.
Is this recipe vegan?
Yes, the base smashed peas on toast recipe is fully vegan. Just skip any animal-based toppings like cheese or egg.
Can I freeze the pea mixture?
It’s best enjoyed fresh, but you can freeze the mash for up to a month. Thaw in the fridge and re-mash before serving.
What bread works best?
Sourdough is my go-to for its chewiness and tang, but multigrain, rye, or even gluten-free bread will work beautifully.
Final Thoughts
Whether you’re craving a healthy breakfast, an elegant brunch option, or a light lunch that’s as satisfying as it is simple, this Smashed Peas on Toast Recipe is a winner. It’s fresh, flavorful, and easy to make — yet elevated enough to impress guests or elevate your solo morning routine.
Experiment with different toppings, explore flavor pairings, and most importantly — have fun with it. The joy of cooking comes from creativity and confidence, and this recipe gives you both.
Smashed Peas on Toast Recipe
Ingredients
For the Smashed Peas:
- 1 ½ cups green peas fresh or frozen and thawed
- 1 tablespoon extra virgin olive oil
- ½ teaspoon sea salt or to taste
- ¼ teaspoon freshly cracked black pepper
- 1 garlic clove minced or grated
- 1 tablespoon fresh lemon juice plus zest, optional
- 1 –2 tablespoons chopped fresh herbs mint, basil, or parsley
- Optional: pinch of red pepper flakes or ground cumin
For the Toast:
- 4 slices of sourdough whole grain, or rustic bread
- 1 tablespoon olive oil or butter for toasting
- Optional Toppings:
- Crumbled feta or goat cheese
- Soft-boiled or poached egg
- Microgreens or arugula
- Red chili flakes or dukkah
- Drizzle of tahini or balsamic glaze
Instructions
Prep the Peas
- If using frozen peas, blanch in boiling water for 1–2 minutes, then drain and rinse under cold water to keep them bright and tender. If using fresh peas, lightly steam until just tender.
Smash the Peas
- In a bowl, combine peas, olive oil, lemon juice, garlic, salt, pepper, and herbs.
- Mash with the back of a fork or potato masher until roughly mashed, leaving some texture.
- Adjust seasoning to taste.
Toast the Bread
- Brush bread slices with olive oil or butter and toast until golden and crisp — either in a pan, toaster, or under a broiler.
Assemble the Toast
- Spoon the smashed pea mixture generously onto each toast slice.
- Add your favorite toppings (cheese, eggs, greens, spices, etc.).
- Serve immediately while the toast is crisp and the peas are fresh.
Notes
- Storage: The smashed pea mixture can be stored in an airtight container in the fridge for up to 2 days. Refresh with a squeeze of lemon juice before serving.
- Make it Creamy: For a creamier base, mix in 1 tablespoon of ricotta, Greek yogurt, or even mashed avocado.
- Meal Prep Tip: Prepare the pea smash ahead of time and toast the bread just before serving for maximum crunch.
- Vegan-Friendly: To keep this recipe vegan, omit animal-based toppings like feta or egg.
- Serving Suggestion: Serve with a side salad or a poached egg for a complete meal.