High-Fiber Smashed Pea Toast: The New Breakfast Staple

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High-Fiber Smashed Pea Toast is the answer to the great avocado shortage of 2022. It’s high-fiber, vegan, and satisfying no matter where you spread it. 

Oh, snap! Avocado prices keep climbing. Enter: High-Fiber Smashed Pea Toast. I was inspired by Lucy Lord’s recent recipe, but wanted to find a way to make it gluten-friendly and dairy-free.

I used plant-based Feta made by Violife. Many vegan / plant-based cheeses are soy-based, which is a food I typically avoid. (Soybeans grown in the United States are notoriously contaminated with pesticides like glyphosate.) This ‘cheese’ is made from potato starch and coconut oil and has the same feta saltiness. Free from dairy, soy, gluten, lactose, nuts, and preservatives! 

While I’m not a huge fan of gluten-free replacement products; I understand the craving for a crunchy, warm piece of toast every once in a while. Adding extra fat and fiber helps to control the blood glucose response from a high-carbohydrate food like bread.

Related: Understanding Soluble vs. Insoluble Fiber

Related: Gluten-Free Oat + Almond Bread

High-Fiber Smashed Pea Toast Ingredients
Beans are the secret ingredient here

Simply mashing in some white beans (like Great Northern Beans) adds protein, fiber, and minimal calories. The consistency of mashed beans mimics that of peas and you get a high-volume toast topper like none other.

Let’s Talk Toppings. 

You can top smashed pea toast however you like. The Chili Onion Crunch Oil from Trader Joe’s is loaded with garlic, onion, spicy goodness that marries the bright, lemony peas perfectly. A sprinkle of red chili flakes could work here too. If you’re averse to spice, stick with flaky sea salt and fresh herbs. 

Now that I think about it, this green pea toast would be super yummy topped with Sardines! Mmmmm. 

Having options for toppings will add variety and help discover food preferences as you navigate a new diet. Novelty is an overlooked area to develop a healthy mindset around food. 

Vegan Smashed Pea Toast High-Fiber
High fiber smashed pea toast from @katelyndaughertyy


The Ideal Vehicle…

Really, this spread could work on anything. I was so fortunate that my sourdough turned out this weekend (it’s been a battle, but James is helping me). For a grain-free ‘toast’ use a slice of sweet potato, an Outer Aisle Cauliflower Thin, or even a simple rice cake!

What You’ll Need for High-Fiber Smashed Pea Toast:

  • Green Peas (thawed, if frozen)
  • White Beans (Great Northern or Cannelini)
  • Lemon Juice
  • Olive Oil
  • Dairy-Free Feta (optional)
  • Chili Garlic Oil (optional)
  • Flaky Sea Salt
High-Fiber Green Pea Toast Dairy-Free
Fluffy, Creamy, Satisfying Topping for Toast
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5 from 3 votes

High-Fiber Smashed Pea Toast (Dairy-Free)

Bright, lemony green pea spread packed with fiber!
Course Breakfast, Snack
Cuisine American
Keyword allergen-friendly, Dairy-Free, gluten-free, high-fiber, vegan
Total Time 5 minutes
Servings 1
Calories 150kcal


  • ¼ cup Green Peas thawed
  • ¼ cup White Beans
  • 1 tsp Lemon Juice
  • 1 tsp Olive Oil
  • 1 pinch Flaky Sea Salt
  • 1 oz Dairy-Free Feta
  • 1 tsp Chili Garlic Oil optional


  • Mash peas, white beans, lemon juice, and olive oil together to desired consistency using a fork.
  • Spread mixture over thick sourdough toast, or for a grain-free option try Cauliflower Thins or Sweet Potato.
  • Top with a few crumbles of Dairy-Free Feta, a drizzle of chili oil, fresh herbs, and flaky sea salt. 


Grain Free? Try Cauliflower Thins
Too spicy? Omit the Chili Oil and use fresh herbs + sea salt 
More protein? Top with a soft-boiled egg, smoked salmon, or sardines
[socialrocket-tweet quote="Move Over Avocado Toast: Smashed Pea Is IT!" tweet="Move Over Avocado Toast: Smashed Pea Is IT!" style_id="default"]

The beans are a sneaky addition that offer great soluble fiber, a little bit of protein, and micronutrients like potassium, magnesium, and lysine. They are a staple of my Hormone Healing Diet

Let me know if you try High-Fiber Green Pea Toast and what additions you make! 

You May Also Like:

High-Fiber Avocado Toast

Gluten-Free Oat and Almond Bread

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3 Responses

  1. 5 stars
    I need to to thank you for this great read!!

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