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It began on one of those days when I was craving something quick, fresh, and a little unexpected. I wanted green, lots of it, and flavor that felt like spring, even in the middle of a hectic week. That's how I landed on this Smashed Pea Toast recipe. It checked every box: simple, satisfying, packed with flavor, and gorgeous enough to post on Instagram without a filter.
What makes smashed pea toast so good?
It's the perfect balance of creamy, crunchy, tangy, and savory. You've got the soft, herby peas lightly mashed with lemon and tahini. Then the crisp toast underneath adds texture and bite. The spring onions on top bring a gentle zing, and the sesame seeds give it just enough earthiness to round everything out. It's one of those recipes that feels wholesome but also indulgent, like you're treating yourself without overcomplicating things.
Sometimes I eat it just as it is. Other days I add a poached egg or a few slices of avocado. Either way, it always delivers. It's fast, beautiful, and honestly a little addictive.
Can you make it ahead or meal prep with it?
Yes, and I often do. I make a batch of the smashed peas and keep them in the fridge for a few days. That way, lunch or a quick snack is just a toast away. You can also use the mixture in other ways. It works as a dip, a sandwich spread, or a topping for grain bowls and salads.
If you don't have tahini, try mashed avocado or a spoonful of Greek yogurt. No fresh herbs? That's fine too, although a little parsley or mint gives it a lovely freshness. And if you love citrus like I do, don't skip the lemon zest. It gives the peas a bright, aromatic lift that takes it to another level.
What kind of bread should you use?
Sourdough is my go-to. Its structure holds the smashed peas without getting soggy and adds a nice tang that works perfectly with the lemon and herbs. Rye and multigrain are also great choices. The most important thing is that your toast is properly toasted, golden and crisp.
How Can You Customize Your Smashed Pea Toast?
I treat smashed pea toast like a blank canvas. Sometimes I'll add a soft-boiled or poached egg on top for extra protein, or slices of ripe avocado for creaminess. A crumble of feta or a drizzle of chilli oil gives it a bold twist when I want more punch. For a bit of crunch, I might throw on some pumpkin seeds or microgreens. And when I'm serving it as part of a light lunch, I love pairing it with a simple green salad or a bowl of soup. It's endlessly versatile, and always delicious.
Smashed Pea Toast
Ingredients
- 300 Grams Frozen green peas
- 1 Tablespoon Tahini runny
- 2 Tablespoon Freshly squeezed lemon juice
- ¼ Teaspoon Garlic powder
- 10 Grams Fresh parsley or mixed herbs optional, about a small handful
- 1 Teaspoon Finely grated lemon zest
- 1 Pinch Himalayan pink salt to taste
- 1 Pinch Freshly Ground black pepper to taste
- 4 slices Toasted sourdough bread
- 2 Spring onions green onions finely sliced
- 1 Teaspoon Sesame seeds
Instructions
- Bring a pot of water to a boil. Add the frozen peas and cover. Cook for 2–3 minutes, just until the peas are bright green and tender. Avoid overcooking to keep their vibrant color.300 Grams Frozen green peas
- Drain the peas well. Add them to a food processor or high-speed blender with the tahini, lemon juice, garlic powder, lemon zest, parsley (if using), and a pinch each of salt and pepper.1 Tablespoon Tahini, 2 Tablespoon Freshly squeezed lemon juice, ¼ Teaspoon Garlic powder, 10 Grams Fresh parsley or mixed herbs, 1 Teaspoon Finely grated lemon zest, 1 Pinch Himalayan pink salt, 1 Pinch Freshly Ground black pepper
- Pulse the mixture until combined but still slightly chunky, don’t over-blend. Taste and adjust.
- Add more lemon juice for brightness
- Add more tahini for a richer, creamier texture
- Adjust salt and pepper to your liking
- Spread the smashed peas over slices of toasted bread. Top with sliced green onions and sesame seeds.4 slices Toasted sourdough bread, 2 Spring onions, 1 Teaspoon Sesame seeds
- Enjoy immediately while the toast is crisp. Store leftover smashed peas in an airtight container in the fridge for up to 1 week.
Notes
- Texture Tip: Don’t fully purée the peas, leaving some chunks gives the spread a lovely, rustic texture.
- Lemon Boost: A little lemon zest adds a pop of citrus aroma, don’t skip it if you love a fresh zing!
- Make it a Meal: Top with a poached egg or slices of avocado to turn this into a more filling lunch.
- No tahini? You can swap it for a spoon of Greek yogurt or mashed avocado if preferred.
- Toasted Bread: Sourdough, multigrain, or rye bread work especially well for a hearty base.
Nutrition
Once I got hooked on Smashed Pea Toast, I found myself reaching for more recipes that felt just as fresh, vibrant, and easy to pull together. If you're loving this, you'll definitely want to check out my avocado toast recipe, it's a classic for a reason and endlessly customizable. For something more protein-packed, my cheese and herb omelette is light, fluffy, and ready in minutes. And if you're after a cozy sweet start to your day, the chocolate baked oats are rich, nourishing, and taste like dessert for breakfast.
You can also follow along on social media where I share what I'm making, helpful kitchen tips, and more of the real food I love to cook at home. Whether you're here for breakfast, a quick snack, or just a little food inspiration, I hope this toast finds a place in your regular rotation the way it has in mine.
