Swap avocado for a cheaper and tastier green veg that works better on toast

Today it’s a pricey habit hooked to a fruit that sulks on the counter for days, then turns brown in minutes. There’s a greener way to get the same creamy-sunny hit on bread — with flavour that pops, not mopes — and it costs pennies. Your toaster just got interesting.

The café was heaving, plates clattering, people trying to be virtuous before lunch. A student at the bar stared down a blackboard that read “Avo toast £9”, then quietly asked, “Any chance of pea smash?” The barista grinned, reached for a bag from the freezer, and in three quick moves turned a slice of sourdough into something neon and happy. I watched spoonfuls disappear, quick as a secret. The green was brighter.

Meet the green that outshines avocado on toast

The swap is simple: **frozen peas**. They’re sweet, fresh-tasting, and gloriously green, even on a grey weekday. A quick smash with olive oil brings a naturally creamy texture that sits on toast without sliding off. You get zing, not sludge.

We’ve all had that moment when a rock-hard avocado finally ripens… during your next Zoom call. Peas don’t play that game. They sit in the freezer waiting for you, costing well under £2 for a big bag that feeds breakfasts for weeks. One cup is enough for two generous toasts. The result tastes like spring and comfort had a chat.

Why does it work so well? Peas are high in natural sugars and a little starch, so they mash into a spread that’s both light and plush. Lemon juice sparks the sweetness, mint lifts the aroma, and olive oil binds it all into a glossy spoonful. Avocado can be watery or weirdly flat. Peas bring brightness and snap, then stay green rather than sulking into brown.

How to build outrageous pea toast, fast

Tip a mugful of peas into boiling water for 90 seconds, then drain and cool for a minute. Smash with a fork in a bowl with a glug of olive oil, a pinch of salt, black pepper, lemon zest, and a squeeze of juice. Add chopped mint or basil if you’ve got it. Pile onto hot toast, then crown with crumbled feta, a drizzle of chilli oil, or a fried egg. *That first bite will shut down small talk.*

Go gentle with heat. Overcook peas and they taste like school dinners. Keep the mash a little chunky so you get bursts of sweetness between creamy bits. If your bread is soft, toast it darker for contrast and crunch. And if you’re thinking you’ll grow and wash herbs every morning, stop. Let’s be honest: nobody does that every day. Dried chilli flakes and lemon zest do plenty.

Smashed peas on toast loves a little theatre. Think toppings as tiny fireworks rather than a full bonfire.

“Peas are the easiest win for weekday flavour,” says a London café cook who turned their avo toast slot into a pea smash overnight. “They’re fast, cheap, and the colour alone makes people smile.”

• Five-second upgrades: shaved parmesan, pickled red onions, capers.
• Protein twist: smoked mackerel flakes or a runny poached egg.
• Heat hit: harissa spooned thin, or a dusting of Aleppo pepper.
• Crunch factor: toasted seeds or crushed wasabi peas on top.

The bigger win: price, flavour, and climate on your side

This swap lightens the bill and the mood. A large bag of peas costs about the same as a single café portion of **avocado toast**, then keeps paying you back. There’s less waste, less waiting around for fruit to behave, and more control over flavour. You can make it bright and clean for mornings, then richer at brunch with cheese and chilli.

There’s also the footprint. Many avocados travel far and drink hard before they land on your plate. Peas are often grown closer to home in the UK and frozen within hours of picking, which locks in freshness and trims food miles. You get a greener green in every sense, without the nagging guilt of tossing a brown half after an hour.

Nutrition lands on your side too. Peas bring fibre, plant protein, and a nice spread of B vitamins and minerals. They won’t replace every good thing in avocado, yet they cover a lot of ground while giving you that essential chew-and-cream texture on toast. It’s everyday nourishment without the drama of ripeness roulette.

What to try next — and why it sticks

Once you’ve nailed the basic smash, riff gently. Stir in a spoon of ricotta for silk. Swap mint for dill if you’re topping with smoked fish. Rub the toast with a cut clove of garlic for quiet depth, then finish with lemon zest so the whole thing hums. Tiny touches, big lift.

Don’t chase perfection. You’ll make this more if it’s easy and forgiving. Keep peas in the freezer door, a lemon on the counter, and decent bread in the bread bin or freezer. If the mash looks stiff, loosen with a splash of hot water, not more oil. If it looks pale, add an extra pinch of salt and a scrape of zest. Small edits, big returns.

There’s a reason pea toast feels modern and nostalgic at once. It tastes like gardens and kitchens, like something your gran would recognise and your favourite café would plate on a slate.

“It’s the toast I can afford and the one I crave,” a reader messaged after trying it for a week. “My mornings got brighter for less than the cost of a bus fare.”

• Make-ahead: mash keeps in the fridge 48 hours with cling film pressed on top.
• Lunch pivot: spread in a wrap with cucumber and hot sauce.
• Kid win: skip the chilli, add grated cheddar, call it “green mash”.
• Party trick: serve on crostini with lemony yogurt and herbs.

A small swap that changes your mornings

Pea toast isn’t a trend so much as a home upgrade. It saves you money, speeds you up, and puts a fresh green on the plate in the time it takes to make coffee. The taste is honest and vivid, the kind that wakes the room without raising its voice.

Switch once this week and see how you feel. You might find avocados sliding quietly off the shopping list. Or you’ll keep both, because kitchens are big enough for more than one green. Either way, your toast gets better, and breakfast stops being a chore you rush through and becomes a thing you look forward to.

FAQ :

• Is pea smash as healthy as avocado?Different strengths. Peas bring fibre, plant protein, and B vitamins; avocado brings monounsaturated fats and potassium. On toast, peas deliver plenty of goodness for everyday breakfasts.
• Can I make it ahead without it turning dull?Yes. Press cling film directly on the surface and refrigerate up to 48 hours. Stir in fresh lemon zest just before serving to revive the colour and perfume.
• What if I don’t like mint?Use basil, dill, or chives, or skip herbs entirely. A little lemon zest and black pepper still give you a clean, bright finish.
• Can I swap peas for edamame or broad beans?Edamame makes a firmer, nuttier mash; broad beans taste earthier. Both work, though you may want extra olive oil and lemon to loosen and lift.
• What bread pairs best?Sourdough gives crunch and tang. Rye adds depth. For soft white, toast darker and rub lightly with garlic for contrast. A good crust helps the spread shine.