Bright, flavorful, and nutritious, this Smashed Peas and Avocado Toast is a simple way to upgrade your breakfast or snack.
Packed with fiber, plant-based protein, and heart-healthy fats from avocado, it’s low in saturated fat and quick to prepare.
With just 15 minutes from start to finish, it’s perfect for everyday meals or meal prep.
Smashed Pea & Avocado Toast
Equipment
- 1 Food processor or high-speed blender
- 1 Grill or Toaster
- 1 Gold Measuring Cups and Spoons
Ingredients
- ½ cup 72.5 g frozen green peas, thawed
- 1 medium avocado
- 2 tbsp lime juice
- Zest of 1 lime
- Jalapeño to taste
- ¼ cup 4 g fresh cilantro, chopped
- Salt and pepper to taste
- 4 slices sourdough bread
- 2 radishes thinly sliced
- 2 tsp black sesame seeds
Instructions
- Prepare the Ingredients for Blending: Start by gathering all your fresh and thawed ingredients. Ensure the green peas are completely thawed so that they blend smoothly. Cut the avocado in half, remove the pit, and scoop the flesh into a small bowl. Wash the fresh cilantro thoroughly and roughly chop it. Slice your jalapeño according to your heat preference—remember, removing the seeds will reduce spiciness. Zest the lime carefully, avoiding the bitter white pith.
- Blend the Creamy Mixture: Place the avocado flesh, thawed green peas, lime juice, lime zest, jalapeño slices, and chopped cilantro into a food processor or high-speed blender. Add a pinch of salt and freshly cracked black pepper to enhance the flavors. Blend the ingredients on high speed until you achieve a smooth, creamy, and vibrant green mixture. Stop occasionally to scrape down the sides with a spatula to ensure even blending. Taste and adjust seasoning if needed.
- Prepare the Bread for Toasting: While the creamy mixture is blending, preheat your grill, toaster, or stovetop grill pan to medium-high heat. Slice your sourdough bread into evenly thick slices. The bread should be fresh but firm to hold the spread without becoming soggy. Place the slices on the heated surface, turning occasionally, until they develop a beautiful golden-brown crust with a slightly crisp texture.
- Spread the Smashed Pea-Avocado Mixture: Once the bread slices are toasted to perfection, transfer them to a serving plate. Using a spoon or spatula, generously spread the smashed pea and avocado mixture evenly over each slice. Make sure to cover the bread fully, creating a creamy, flavorful layer on top that will hold the garnishes nicely.
- Add Garnishes for Texture and Flavor: Thinly slice the radishes and arrange them artfully on top of the spread. Sprinkle black sesame seeds over each toast for a subtle nutty flavor and an appealing visual contrast. You can also add extra cilantro leaves if desired. These garnishes add freshness, crunch, and additional layers of taste to the toast.
- Serve and Enjoy Immediately: For the best flavor and texture, serve your smashed peas and avocado toast immediately while the bread is still warm and crisp. This toast is ideal for breakfast, a quick snack, or a light lunch. Pair it with a cup of tea, coffee, or fresh juice for a complete, energizing meal.
- Optional Tips for Customization: Feel free to experiment with additional toppings like cherry tomatoes, radish sprouts, or microgreens for extra freshness. For an added kick, drizzle a small amount of chili oil or sprinkle paprika on top. Adjust the lime juice and seasoning according to your taste for a more tangy or spicier profile.
Notes
- Use ripe, creamy avocados for a smooth, rich texture.
- Thaw frozen peas completely before blending to avoid a grainy consistency.
- Adjust jalapeño according to your heat preference; removing seeds reduces spiciness.
- Fresh lime juice enhances the flavor more than bottled juice.
- Sourdough bread works best for structure and taste, but whole-grain or multigrain can be substituted.
- Garnishes like radishes, sesame seeds, or microgreens add crunch and visual appeal.
- Serve immediately for the crispiest toast; the spread may make bread slightly soggy if left too long.
Chef’s Secrets For Creamy Texture
Achieving a perfectly creamy and flavorful smashed pea and avocado mixture is all about the blend.
Use a high-speed blender or food processor, and pause occasionally to scrape down the sides for even consistency.
Opt for ripe avocados, as they contribute natural creaminess without additional fats.
Adding lime juice not only brightens flavors but also prevents the avocado from browning quickly.
For a slightly more textured version, pulse a few peas at the end instead of blending completely.
Serving Suggestions For Everyday Meals
This toast shines as a versatile, nutrient-packed meal.
Serve it for breakfast with a side of fresh fruit or a smoothie for a balanced start to the day.
It also works as a satisfying snack or light lunch, paired with a green salad or roasted vegetables.
For entertaining, cut the toast into smaller bite-sized pieces and serve as a colorful, crowd-pleasing appetizer.
Drizzle with extra virgin olive oil or a sprinkle of chili flakes for an elevated flavor profile.
Storage Tips For Freshness
To keep your smashed pea and avocado mixture fresh, store it in an airtight container in the refrigerator for up to 24 hours.
Press a piece of plastic wrap directly onto the surface to minimize oxidation and prevent browning.
Toast the bread just before serving to maintain crispiness, as pre-toasted bread will soften if stored with the spread.
If needed, the mixture can be frozen for up to 1 month, though it may slightly lose its vibrant color after thawing.
Frequently Asked Questions
1. Can I use fresh peas instead of frozen?
Absolutely! Fresh peas can be used if they are in season.
Blanch them in boiling water for 1–2 minutes, then cool immediately in ice water before blending.
This preserves their vibrant color and natural sweetness.
2. How can I make this recipe spicier?
Add more jalapeño, including seeds, or sprinkle a pinch of crushed red pepper flakes on top.
You can also drizzle a bit of hot sauce over the finished toast for extra heat without altering the creamy texture.
3. Can this recipe be made vegan or dairy-free?
Yes! This recipe is naturally plant-based and dairy-free, relying on avocado for creaminess. Just ensure your bread is vegan-friendly if needed.
Optional toppings like cheese can be replaced with vegan alternatives or seeds for added flavor.
4. What are some good substitutions for sourdough bread?
Whole-grain, multigrain, or rye bread work well, though they may slightly alter the texture and flavor.
The key is to use a bread sturdy enough to hold the creamy spread without becoming soggy.
5. Can I prepare the pea-avocado mixture ahead of time?
You can prep the mixture a few hours in advance and refrigerate it, but for best results, prepare just before serving.
If storing, press plastic wrap directly onto the surface to prevent browning and stir gently before spreading on the toast.
