This isn’t avocado—it’s smashed peas on toast, and honestly, it’s just as good (maybe better!). If you’re after a savoury breakfast or a quick, light lunch that’s totally plant-based and packs in 20g of protein, you’ve found it. Frozen peas are one of my freezer essentials—they’re cheap, nutritious, and ready in minutes. To boost the protein, I’ve added tahini and hemp seeds, and for flavour, mint, wasabi, lime, and garlic do all the work.
You can make it with a food processor for a smoother texture, but if you’re in a rush, just mash everything with a fork. Either way, it’s vibrant, nourishing, and a brilliant way to switch up your breakfast routine.
I use frozen peas (always stocked in my freezer) which makes this recipe not only quick and convenient but also really budget-friendly.
20g Plant-Based Protein
I’m not vegan or vegetarian, but I absolutely love plants and try to add more of them to my diet every day. The only challenge? Hitting my protein goals with plant-based foods can sometimes feel harder — not impossible, but definitely trickier than with animal protein. That’s why I’m so excited about this recipe. It tastes amazing (flavour always comes first here!) and it’s packed with around 20g of protein per serving. The best part? All that goodness comes simply from peas, yoghurt, and seeds. It’s proof that you really can enjoy a delicious, plant-based recipe that’s easy to make, satisfying, and naturally high in protein.
Step-By-Step Instructions
Step 1 – Add peas, yoghurt, mint, garlic powder and salt to a food processor. Step 2- Pulse until roughly imblended. Step 3- Toast two slices of bread. Step 4- Spread on toasted bread.
Pair with
- I love to enjoying this on toasted bread, try my Easy No Knead Bread or 2-Ingredient Bagels
- It will work beautifully as a sauce for your favourite pasta, especially in Summer for a cold pasta salad!
- Why not use this recipe as a delicious dip and pair it with some crackers, here some of my favourites Olive Crackers, Easy Seed Crackers, 3-Ingredient Chia Crackers.
Tips
- Keep peas in the freezer: Always have them on hand for a quick protein boost.
- Mint freshness: Fresh mint gives this recipe its brightness—don’t skip it!
- Balance heat: Adjust the wasabi to your preference. A little goes a long way.
- Toast matters: Use a sturdy sourdough or seeded bread for best texture.
Swaps
Peas: You can swap frozen peas with edamame for a similar protein hit and a slightly nuttier taste.
Tahini: Swap with sunflower seed butter or plain hummus if you prefer a milder flavour.
Hemp seeds: Chia seeds or ground flaxseed can work, but you’ll lose some texture and protein.
Wasabi: Try a small amount of Dijon mustard or horseradish instead for heat.
Storage
Fridge: Store the pea spread in an airtight container for up to 3 days.
Freezer: You can freeze it for up to 1 month. Defrost in the fridge overnight and give it a stir before serving.
Pea & Mint Toast
Ingredients
- 180 g frozen peas
- 10 mint leaves
- 1 tsp wasabi
- ¼ tsp salt
- 15 g hemp seeds
- 1 tbsp tahini
- squeeze 1/4 lime
- serve with bread
Instructions
- Defrost the peas: pour boiling water and drain.
- Add all the ingredients to a food processor and blitz until all the ingredients are well incorporated (alternatively you could mash the peas with a fork on a plate and then add the rest of the ingredients).
- Toast a slice of sourdough bread and add the pea spread. Drizzle some extra virgin olive oil and hemp seeds on top to serve.