Beat the Egg Shortage: 4 Protein-Packed Breakfast Alternatives Recommended by Dietitians

In recent times, bird flu has caused significant disruptions to the egg supply in the U.S., leading to a considerable egg shortage. With eggs being a staple and nutritious part of many Americans’ breakfasts—providing approximately 6 grams of protein each—it’s crucial to explore high-protein alternatives during this shortage.

The ongoing egg crisis is primarily due to Highly Pathogenic Avian Influenza (HPAI), commonly known as bird flu. This issue has profoundly impacted egg farmers across the nation.

“The national egg supply has been tight due to Highly Pathogenic Avian Influenza—also known as HPAI, or bird flu—which is devastating to egg farmers,” said Marc Dresner, director of communications at the American Egg Board. “In the U.S. we’ve lost about 40 million laying hens to bird flu.”

According to the U.S. Department of Agriculture, over 18 million birds were affected by the virus in December alone, with another 8 million already impacted in January.

The situation is compounded by a rising demand for eggs.

“The volume of eggs sold at retail has been up year-over-year for 21 consecutive months, and we’re just coming out of the highest demand season of the year—the winter holidays—when egg sales increase significantly due to holiday baking and entertaining,” Dresner said.

This combination of reduced supply and rising demand has led to skyrocketing egg prices, leaving supermarket shelves bare. The average price for a dozen conventional eggs was reported at $3.85 on Dec. 28, representing a staggering 31% increase since October of the previous year.

Per data from the U.S. Bureau of Labor Statistics, egg prices saw an increase of nearly 37% from December 2023 to December 2024.

While farmers are diligently working to protect their flocks, it remains uncertain when egg prices will stabilize.

Protein Alternatives During the Egg Shortage

The challenges facing egg consumers extend beyond mere availability; many people rely on eggs for their morning protein fix. Dietitians emphasize the importance of consuming protein at breakfast.

“Protein is essential for muscle repair and building, but your body can only absorb and use about 20 to 30 grams of protein at a time,” explained Anne Danahy, RDN, a registered dietitian. “It’s important to spread it throughout the day, starting with breakfast, rather than trying to get it all in later in the day.”

It’s evident that eggs serve as an excellent source of protein, contributing significantly to daily intake. However, if you’re unable to purchase eggs during this shortage, there are plenty of healthy alternatives to consider.

Top High-Protein Breakfast Alternatives

• Greek Yogurt: A 5-ounce container contains about 16 grams of protein and offers numerous health benefits, including calcium and probiotics that enhance gut health. Try it mixed with fruit and nuts for a tasty breakfast.
• Protein Powder: A convenient option for busy mornings, just a scoop often provides 20 to 30 grams of protein. Combine it with dairy milk for an even richer protein source.
• Tofu: A great substitute, with half a cup delivering about 9 grams of protein. Its fiber content can help keep you fuller longer, and it’s easy to use in scrambles and breakfast burritos.
• Chia Seeds: Providing nearly 5 grams of protein per ounce along with significant fiber, they can be deliciously used in puddings. For a tasty option, combine chia seeds with milk and cocoa powder for a nutritious breakfast pudding.

Here are a few more details regarding these alternatives to help you make informed choices:

Greek Yogurt

Greek yogurt is not only high in protein but also has calcium, making it a nutritious breakfast choice. Adding it to a fruit parfait can make for an energizing morning meal. Top it off with granola for extra texture.

Protein Powder

Mixing a scoop of protein powder into a morning smoothie can quickly boost your protein intake. As Vanessa King, RDN, mentions, adding it to dairy milk significantly increases the protein content.

Tofu

Simplistic yet effective, tofu can easily replace eggs in many dishes. Simply crumble firm tofu and sauté it with vegetables or spices for a protein-packed scrambled alternative.

Chia Seeds

Chia seeds are excellent for creating breakfast pudding. Mix 3 tablespoons of chia seeds with 2 tablespoons of cocoa powder and 1 cup of milk. Refrigerate for at least 30 minutes or overnight for a quick and nutritious morning treat.

By exploring these alternatives, you can maintain a healthy protein intake despite current shortages of eggs. Whether you opt for Greek yogurt, protein powder, tofu, or chia seeds, each option provides a delicious way to energize your morning routine.

As we navigate through this challenging period of egg shortages, embracing high-protein breakfast alternatives allows us to stay nourished and healthy. Keep these options in mind as you adapt your meals to meet your dietary needs during this time.