Smashed Pea, Mint and Feta Toast

You’ve heard of smashed avocado on toast right? Yes! Because everyone has. I love avo toast as a breakfast or lunch meal but I’ve also been experimenting with upping my toast game in general recently.

Somethings have definitely worked better than others I will say but the recipe today I think is one of the best I’ve tried.

I got the inspiration from a pea, mint and feta salad recipe that I often have in the summer. The flavours are so fresh and remind you of actually being able to leave the house in jeans and a t-shirt, not the 1,000 layers I currently have to wear whenever I go anywhere.

So, I thought for a brunch recipe, why not put this on toast to make it a bit more hearty and the results were perfect. So perfect in fact I had it for lunch 3 days in a row (don’t judge!)

The peas also pack quite a bit of protein compared to avocado with an average avocado being 227 calories and 2.7 grams of protein and the 90 grams of peas I used in this recipe was 73 calories and 5.4 grams of protein which is quite a mighty feat for the little green guy!

Smashed Pea, Mint and Feta on Toast


90 grams Frozen garden peas

A little butter or margarine

1 slice of Sourdough

A few sprigs of Mint

A sprinkling on crumbled feta (about 10 grams)

1 Handful of salad (I used bistro salad as I like the beetroot)

Salt and Pepper


  1. Bring a pan of water to the boil and add the peas, let them simmer for 5-8 minutes until cooked
  2. Meanwhile toast the slice of bread and spread the butter or margarine on the toast
  3. When the peas are cooked, drain them through a colander and return to the pan. Season with salt and pepper and then mash them either using a form or a potato masher
  4. Arrange the salad on the toast and top with the mashed peas
  5. Top this with the crumbled feta and rip off a few mint leaves to put on top.
  6. Season with more pepper to taste.

This recipe makes 1 serving and is roughly 278 calories per serving.

Carbs: 36.4g

Fat: 8g

Protein: 12.2g

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