Adding frozen peas to avocado toast can boost fibre content to 10 grams and protein to 13 grams per serving, according to nutritionist Emily English, known as Em the Nutritionist on social media. Her simple twist on the classic brunch dish has garnered over 70,700 views on TikTok.
The Secret Ingredient
In a recent TikTok video, Emily English shared her recipe for high-fibre super greens toast. She explained: “One thing that I always find social media goes crazy for is a good toast recipe, and this is one to add to your roster: my high-fibre super greens toast. It’s basically our avocado toast but with a serious upgrade.” The key addition is frozen peas, which can be defrosted in minutes and mashed with avocado.
Nutritional Benefits
The recipe delivers 10 grams of fibre and 13 grams of protein per serving. Emily wrote in the video’s caption: “I bet most of us have a bag of frozen peas lurking in the freezer, and this is such a good way to use them. Think of it as a way to supercharge your avocado toast: more fibre, more greens, more freshness.”
Recipe: High-Fibre Super Greens Toast
Ingredients:
- One slice bread of choice
- Two tbsp frozen peas
- Half small avocado
- One spring onion, finely sliced
- A small handful of parsley and basil, chopped
- Juice and zest of half a lemon
- One to two eggs
Method:
- Boil the egg for seven minutes, then run under cold water and peel.
- Pour boiling water over the peas and leave for a minute or two to defrost, then drain.
- Add them to a bowl with the avocado, spring onion, herbs, lemon juice and zest. Mash together until chunky and creamy, then season to taste.
- Toast your bread, pile on the super greens avocado mix, then top with the seven-minute egg.
- Finish with a little extra lemon zest, herbs or black pepper.
Social Media Response
The video received 3,773 likes and 17 comments. Patricia commented: “Just tried this its delish.” Layan wrote: “Wow the peas are next level!! I'm gonna try this!” Another user said: “We’re fully on board with giving the humble frozen pea its moment, great way to increase your fibre intake too!!” Naomi added: “Oufff with peas? I think you might have me influenced, a little tajin and chef's kiss,” while Heidi remarked: “I don’t like avocado but this might convert me.”
