Lunch

Crushed Pea and Ricotta Toast with a Fried Egg

Name: Crushed Pea and Ricotta Toast with a Fried Egg
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 150 g Frozen peas; 60 g Ricotta; A small handful, chopped Fresh mint; A squeeze Lemon juice; Of half a lemon Lemon zest; 1 slice, about 50 g Sourdough; 1 large, about 55 g Egg; 4 g Olive oil; A pinch Chilli flakes; 10 g Parmesan; To taste Salt

Peas crushed with ricotta, mint and lemon on sourdough, with a fried egg on top and parmesan grated over. 28 g of protein for 482 kcal.

Calories: 482kcal
Protein: 28g
Fat: 21g
Carbs: 43g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk
Eggs

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Frozen peas150 g
Ricotta60 g
Fresh mintA small handful, chopped
Lemon juiceA squeeze
Lemon zestOf half a lemon
Sourdough1 slice, about 50 g
Egg1 large, about 55 g
Olive oil4 g
Chilli flakesA pinch
Parmesan10 g
SaltTo taste

Method

Boil the peas for two minutes, drain and crush roughly with the ricotta, mint, lemon zest and juice. Season well.
Toast the sourdough and fry the egg in the oil until the white is crisp at the edges and the yolk is still runny.
Spread the peas thickly on the toast, set the egg on top and finish with the parmesan, chilli flakes and pepper.

Worth knowing

Ricotta is a soft, mild cheese at 150 kcal per 100 g, less than half of most hard cheeses. The parmesan on top is there because ricotta on its own tastes of very little.
Peas straight from the freezer are as good as fresh here and rather better than podded ones that have sat around.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.