Move Over, Avocado, Pea Mash is the Hot New (and Tasty!) Toast Topping Must

Avocado Toast Recipe Revamp Makes for a Pea Mash Toast Recipe

Avocado toast is taking over Instagram and if your favorite brunch spot hasn’t added its own variation yet, consider the joint outdated.

But as delicious, filling, and easy to put together as avocado toast is, it can be high in calories and fat. Avocado is full of healthy monounsaturated fats. However, for those among us who struggle with excess weight or even those last five to ten pounds, avocado toast could use some slimming down.

This pea mash toast recipe is a lower-fat alternative to avocado toast that keeps the flavor standards high, and the satisfaction even higher.

The most delicious avocado toast recipes I’ve had don’t skimp on the avocado. One bread slice is topped with one-half of an avocado, and then I have two servings, for good measure. Afterwards, I always feel that I’ve taken in too much fat in one sitting, even though I technically didn’t consume that much volume. But, did you know that one avocado packs in 322 calories and 29 grams of fat, 4.3 grams of which are saturated? If you’re less sensitive to high-fat foods, then by all means, continue along your usual way.

The most unfortunate thing you could do to make your avocado toast less fatty is skimp on the topping. You see, you don’t have to eat less to have had less. The trick is in replacing the bulk normally offered by avocado with something else that gives the same level of satiation, but without all the calories fat. That’s where peas come into play.

One cup of peas has 118 calories, 7 grams of fiber, 22% of the RDA of vitamin A, 96% of vitamin C, 11% of both iron and magnesium, 10% of vitamin B, and not even one gram of fat. In this recipe we divide two cups of peas among six servings. You do the math.

Paired with lemon, spices, and olive oil, this pea mash recipe is light, aromatic, and flavorful. Spread it atop a wholegrain or gluten-free bread and have more than one slice. Enjoy!

Pea Mash Toast Recipe

Serves 6


  • 2 cups shelled fresh or frozen (and thawed) peas
  • 2 tablespoons extra-virgin olive oil
  • ¼ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 garlic clove, chopped
  • 2 tablespoons chopped fresh chives
  • Grated peel of one lemon
  • Juice of one lemon
  • ¼ teaspoon crushed red pepper flakes
  • 12 slices of your favorite thick bread, toasted or not
  • Salt, pepper, red pepper flakes, lemon rind, and olive oil for garnish


In a saucepan over medium-high heat, add one tablespoon of the olive oil and garlic. Cook and stir for 30 seconds before adding the peas, salt, and pepper. Cook until peas have turned tender – about five minutes – while stirring occasionally. Transfer the pea mixture to a food processor or blender.

Pulse the mixture until coarse. Transfer it to a bowl and add in the lemon rind, lemon juice, red pepper flakes, and remaining one tablespoon of olive oil. Season with salt and pepper if needed. Fold the ingredients together until well combined.

Spread the pea bash atop the bread slices and season with extra salt, pepper, red pepper flakes, and lemon rind. Drizzle each slice with olive oil and serve.

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