Smashed Green Pea Toast – A Healthy, Family-Friendly Toast Recipe
Cradle of Nutrition
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If you are looking for a fresh, nutritious, and easy meal, smashed green pea toast is a perfect choice. Bright in color, naturally sweet, and wonderfully creamy, this simple toast recipe works for breakfast, brunch, lunch, or a light dinner.
Even better, smashed green pea toast can be easily adapted for the whole family—from adults to toddlers, and even babies under one year with a few thoughtful adjustments.
What Is Smashed Green Pea Toast?
Smashed green pea toast is made by lightly mashing cooked peas and spreading them over toasted bread. The peas are usually seasoned with olive oil and a touch of lemon juice, then finished with herbs or protein-rich toppings.
This dish is often seen as a lighter, protein-rich alternative to avocado toast and is especially popular in modern, health-conscious kitchens.
Why You’ll Love This Recipe
This smashed green pea toast recipe is a favorite because it is:
- Quick and easy to make
- Naturally vegetarian and easily vegan
- High in fiber and plant-based protein
- Budget-friendly and accessible
- Easy to adapt for toddlers and babies
It’s a simple recipe with big nutritional benefits.
Health Benefits of Green Peas
Green peas may be small, but they are nutritionally powerful.
Nutritional Benefits of Green Peas
- High in plant-based protein
- Rich in dietary fiber for digestion
- Good source of vitamin C
- Provide vitamin K for bone health
- Contain folate for energy and development
These qualities make green peas an excellent ingredient for a healthy toast recipe.
Ingredients
Base Recipe
- 1 cup green peas (fresh or frozen)
- 2 slices bread (sourdough, whole grain, or soft white)
- 1–2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and black pepper, to taste
Optional Toppings
- Crumbled feta or ricotta
- Poached or fried egg
- Fresh herbs (mint, parsley, basil)
- Chili flakes or seeds (for adults)
How to Make Smashed Green Pea Toast
1. Cook the Peas
Bring a small pot of lightly salted water to a boil. Add the peas and cook for 2–3 minutes until tender and bright green. Drain well.
2. Smash the Peas
Transfer the peas to a bowl. Add olive oil and lemon juice. Smash with a fork until mostly smooth but still slightly chunky. Season to taste.
3. Toast the Bread
Toast the bread slices until golden and crisp. Drizzle lightly with olive oil if desired.
4. Assemble and Serve
Spread the smashed green peas generously over the toast. Add toppings if using and serve immediately.
Toddler-Friendly Smashed Green Pea Toast (Ages 1+)
Smashed green pea toast is an excellent option for toddlers because it is soft, nutritious, and easy to chew.
How to Adapt for Toddlers
- Mash peas more finely
- Use soft bread with minimal crust
- Cut toast into small, manageable pieces
- Skip spicy or crunchy toppings
- Avoid adding salt for children under 2
Smashed Green Pea Toast for Babies Under 1 Year
This recipe can also be adapted for babies aged 6–12 months with careful preparation.
Baby-Safe Preparation
- Use very well-cooked peas
- Mash completely smooth
- Do not add salt, honey, or lemon juice
- Thin with water, breast milk, or formula if needed
How to Serve Babies
- Spread thinly on soft bread fingers
- Serve as a spoon-fed mash
- Combine with soft vegetables like carrot or potato
🚫 Never add honey to food for babies under 1 year.
Frequently Asked Questions (FAQ)
Is smashed green pea toast healthy?
Yes. It is rich in fiber, protein, and vitamins, making it a balanced and nutritious meal.
Can I make pea toast ahead of time?
You can prepare the pea mash up to 24 hours in advance and store it in the refrigerator. Toast the bread just before serving.
Is smashed green pea toast vegan?
The base recipe is fully vegan. Just avoid dairy toppings.
Can I freeze mashed green peas?
Yes. Plain mashed peas freeze well for up to 2 months.
Is this recipe suitable for baby-led weaning?
Yes, when prepared without salt and served on soft bread fingers or as a smooth mash.
This recipe is a beautiful example of how simple ingredients can create a nourishing, flexible, and family-friendly meal. Whether you enjoy it as a quick breakfast, a toddler-friendly lunch, or a baby-safe puree, this recipe adapts effortlessly to every stage of life.
Fresh, healthy, and comforting—this is a toast recipe worth keeping in your regular rotation 🌿
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Smashed Green Pea Toast – A Healthy, Family-Friendly Toast Recipe
Ingredients
Base Recipe
- 1 cup green peas (fresh or frozen)
- 2 slices bread (sourdough, whole grain, or soft white)
- 1–2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and black pepper, to taste
Optional Toppings
- Crumbled feta or ricotta
- Poached or fried egg
- Fresh herbs (mint, parsley, basil)
- Chili flakes or seeds (for adults)
Instructions
Cook the Peas
- Bring a small pot of lightly salted water to a boil. Add the peas and cook for 2–3 minutes until tender and bright green. Drain well.
Smash the Peas
- Transfer the peas to a bowl. Add olive oil and lemon juice. Smash with a fork until mostly smooth but still slightly chunky. Season to taste.
Toast the Bread
- Toast the bread slices until golden and crisp. Drizzle lightly with olive oil if desired.
Assemble and Serve
- Spread the smashed green peas generously over the toast. Add toppings if using and serve immediately.
