Published 4th August 2026
Recipe: Smashed peas and poached eggs on toast
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This recipe is a quick, easy, protein-packed breakfast (or light lunch) with a fresh, herby, lemony pea smash. Creamy ricotta is optional, and eggs add extra protein and richness.
Servings: 2
Plant count: 3
Fiber: 5–10 grams
Cooking time: 10 minutes
Ingredients
200 g frozen garden peas
1 tbsp ricotta (optional)
½ lemon, zest (plus a squeeze of juice to taste)
small handful fresh green herbs, finely sliced (mint, parsley, dill, or a mix)
2 slices seedy sourdough bread, toasted (or any good-quality bread)
4 eggs, to poach (optional, but recommended)
salt and pepper
Swaps
ricotta → crème fraîche or Greek yogurt
poached eggs → a dollop of cottage cheese
sourdough → any good-quality bread
Additions
smoked salmon
chilli flakes
a squeeze of lemon juice stirred into the pea mix
Method
Add frozen peas straight from the freezer to a bowl, then pour boiling water over them. Leave for 2–3 minutes until bright green and no longer frozen. Drain well.
Add the peas back to the bowl. Add ricotta (if using), lemon zest, and a pinch of salt and pepper.
Mash with a fork against the side of the bowl until the peas split and the mixture is spreadable (a little texture is great).
Stir through most of the herbs, saving a little for garnish. Taste and adjust seasoning; add a squeeze of lemon juice if you want it brighter.
Poach the eggs (if using).
Toast the bread. Spread on the pea smash, and top with the eggs. Finish with the reserved herbs and any additions you like.
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