A freezer staple is quietly taking over your toast, promising vivid flavour, faster prep and change from a pound. The swap feels obvious once you try it, and the numbers make the case even stronger.
Why peas beat avocado on toast
Avocado toast had a long run. It looks the part, but it’s moody to buy, unpredictable to ripen and surprisingly costly. Frozen peas solve all three problems in one move. They sit ready to go in your freezer, they blitz into a sweet-green spread that loves citrus and chilli, and they cost pennies per serving.
- Price: a 250g bag of frozen peas often costs around 40–60p; a single avocado can hit £1–£1.50.
- Speed: peas cook in 2–3 minutes and blend smoothly with simple pantry ingredients.
- Flavour: peas bring natural sweetness and a fresh, grassy note that lifts toast and eggs.
- Consistency: no rock-hard fruit, no brown mush—just the same result every time.
- Waste: frozen portions mean you use what you need and keep the rest for later.
For roughly 40p and five minutes, you can cover four slices of toast with a bright, zesty pea smash.
What you’ll need for a 5-minute pea smash
You can keep it minimal or dial it up. Start simple, then add heat, herbs and richness to taste.
Core ingredients
- 250g frozen peas
- 1 lime or lemon, juiced
- 2 tablespoons thick yoghurt or a splash of olive oil (for creaminess)
- Half a small red onion or a spring onion, finely chopped
- Small handful of herbs: coriander, mint or parsley
- Salt and black pepper
Nice-to-haves
- Pickled jalapeños or fresh chilli for snap
- Garlic clove, grated
- Hot sauce to finish
- Poached, fried or soft-boiled eggs for protein
- Toasted seeds or feta for texture
Step-by-step: from freezer to toast
Bring a small pan of water to a boil and tip in the peas. Cook for 2–3 minutes until hot and vivid green, then drain. Rinse briefly under cold water to stop the heat and lock in colour.
Blitz the peas with citrus juice until roughly smooth. Fold in yoghurt or oil, then stir through onion, herbs, and any chilli or garlic you fancy. Season boldly. Pile onto hot toast. Add a drizzle of oil, a splash of hot sauce or a soft egg if you want a bigger breakfast.
Batch it once, eat it all week: chilled pea smash holds well in a sealed tub for around three to five days.
Price and nutrition: the numbers that matter
Avocado is rich, but it’s also dear and unpredictable. Peas are cheap, steady and macro-friendly. Here’s how a typical serving compares in broad terms.
| Measure | Pea smash (per 125g) | Avocado (per 125g) | What that means for you |
|---|---|---|---|
| Approx cost | £0.20–£0.30 | £0.80–£1.30 | More change left for decent bread and eggs |
| Calories | 100–120 kcal | 200–220 kcal | Lighter base if you’re watching energy intake |
| Protein | 6–8g | 3g | Better support for a post-gym breakfast |
| Fibre | 6–7g | 7g | Both keep you full and steady |
| Fat | 1–2g | 20g (mostly unsaturated) | Peas hit freshness without heavy richness |
Taste first: how to make it sing
Citrus lifts the peas and keeps things bright. Chilli wakes the palate. Onion adds crunch. Herbs steer the profile: coriander and jalapeño lean Mexican; mint and lemon feel Mediterranean; parsley and black pepper go anywhere. Yoghurt gives gloss without weight. Olive oil adds roundness and helps flavours carry.
Pairings that actually work
- Pea smash + soft egg + chilli flakes + black pepper
- Pea smash + smoked salmon + lemon zest + dill
- Pea smash + crumbled feta + toasted pumpkin seeds
- Pea smash + sliced radish + mint + a little sea salt
- Pea smash + grilled mushrooms + thyme
Swap bread for a crumpet, pitta or a leftover roast potato slice—this spread plays well with texture.
What people are saying
Home cooks who tried a pea-based spread reported a cleaner, fresher taste and a brighter look on the plate. Many liked how it stays green in the fridge and how easy it is to scale for a crowd. Several mentioned always having peas to hand, which removes the wait-and-hope cycle of ripening fruit.
Time-saving tips and smart tweaks
- Microwave method: steam frozen peas with a splash of water for two minutes, then drain well before blending.
- No blender: mash peas with a fork or potato masher; keep some texture for a rustic finish.
- Dairy-free: swap yoghurt for extra-virgin olive oil or tahini.
- Low-waste: stir leftovers through pasta with lemon and parmesan or fold into an omelette.
- Heat control: pickled jalapeños give reliable warmth; fresh chillies vary, so add gradually.
The breakfast maths you can feel
Four slices of toast need roughly half the pea smash you’ll make with 250g peas, leaving a second breakfast ready to go. That’s two days of colourful toast for under a pound, including bread. Add eggs and you still land under the cost of a single avocado in many shops. The time saving is real as well: five minutes from freezer to plate once you know the drill.
Risks, swaps and who should try it
Allergies to legumes are uncommon but real, so take care if you’ve reacted to peas or peanuts before. For low-carb eaters, use seeded rye, a high-protein wrap or roast cauliflower steaks as your base. If you miss avocado’s richness, blend in a spoon of tahini or a glug of olive oil to mimic that mouthfeel without losing the pea brightness.
Beyond toast: extra uses and a quick cost simulation
Think of the pea spread as a versatile base. It doubles as a dip with carrots and pitta, a layer in sandwiches, or a side for grilled chicken and fish. Thin it with a little warm water, toss through hot pasta and finish with lemon zest for a five-minute midweek dinner.
Cost check: buy 1kg of frozen peas for £1.60. That yields four batches of smash. Each batch covers eight slices of toast generously. That’s 32 loaded toasts at roughly 5p of peas per slice before seasonings. Even after adding citrus, herbs and a drizzle of oil, you stay well below the cost of keeping ripe avocados on the counter.
Bright flavour, low cost, no waiting. Your freezer already holds the green upgrade your toast has been missing.
