Smashed peas and poached eggs on toast

Course Breakfast


  • ¼ cup cooked peas
  • ½ tsp lemon juice
  • 1 tbsp Reduced-fat ricotta cheese
  • ½ tomato sliced
  • 1 Egg
  • 1 slice wholemeal bread


  • Place peas in microwave safe bowl with a small amount of water and microwave for 2 minutes
  • Add the ricotta and lemon to the cooked peas and smash with a fork to form a paste
  • Heat 1 tsp olive oil in a small frypan over medium heat
  • Crack the egg into the frypan and cook until the egg white has turned opaque and yolks are cooked to your liking
  • While the egg is cooking, toast the bread and slice the tomato
  • Assemble dish – toast, pea paste, tomato, and egg on top
  • Season with pepper (optional)


  • Swap the ricotta for avocado for a dairy-free alternative
  • Add other spices or herbs for extra flavour including fresh mint, rosemary or chives
  • Poach the egg


Calories: 247kcalCarbohydrates: 19gProtein: 15gFat: 11gSodium: 254mgFiber: 5g
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