Smashed peas are being touted as a cheaper, creamier — and arguably tastier — alternative to avocado on toast. The swap delivers the same rich texture and nutritional benefits while avoiding the environmental toll of avocado production.
Avocados have long been a breakfast staple for their speed and simplicity, pairing well with egg, bacon or on their own. But soaring demand has driven deforestation and put considerable strain on water supplies. Green peas, available fresh, frozen or tinned, offer a more sustainable option.
A versatile five-minute recipe
Food blogger Ann from Life and Lemons created the recipe on a whim when supplies were low. She said: "This recipe was made on a whim when we had little in the house and needed a really fast, quick breakfast. Let me tell you how much this one hit the spot in all categories!"
She added: "The great thing about this recipe is that it is super versatile. I pan-fried asparagus that went on top, along with some burrata mozzarella. You could also do some rocket on top, or, depending on your dietary requirements, a cooked egg or some smoked salmon. All of these would likely be lovely, filling, quick, and make a really satiating breakfast."
How to make smashed peas on toast
The recipe serves five and takes five minutes to prepare and 10 minutes to cook. You will need four garlic cloves, one tin of peas, one tablespoon of olive oil, one lemon, salt and pepper to taste, and five slices of bread.
To begin, peel and finely chop the garlic cloves. Warm the olive oil in a frying pan over a medium heat, then add the garlic and a pinch of salt. Gently fry until the garlic becomes tender. Drain the peas and add them to the pan.
Cook for a couple of minutes, then crush with a fork or potato masher to your preferred consistency. Stir in the lemon juice and a splash of extra virgin olive oil, then season with salt and freshly ground black pepper. Toast the bread, heap the smashed pea mixture generously over each slice, and finish with your preferred toppings.
Health benefits of smashed peas
Green peas are bursting with fibre, plant protein and essential nutrients, including vitamins A, C and K, folate and iron. Ann highlighted their high fibre content, noting it helps keep you fuller for longer while supporting stable blood sugar levels.
Peas are also beneficial for gut and heart health. Their fibre helps nourish healthy gut bacteria and may reduce the risk of digestive issues, while nutrients including magnesium, potassium and calcium promote healthy blood pressure. Fibre can also assist in lowering bad cholesterol, which is associated with a reduced risk of heart disease.
