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Smashed Peas on Toast Recipe

This Smashed Peas on Toast Recipe is a vibrant, healthy, and flavorful twist on traditional toast toppings. Ready in under 15 minutes, it’s perfect for breakfast, brunch, or a light lunch — packed with protein, fiber, and fresh herbs for a refreshing bite every time.
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Prep Time 10 minutes
Cook Time 5 minutes
Course Appetizer, Breakfast, Main Course, Snack
Cuisine Mediterranean
Servings 4
Calories 280 kcal

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.