Egg prices have skyrocketed, if you can find them on grocery store shelves at all

The US Is in an Egg Shortage—Dietitians Share 4 Protein-Packed Foods to Add to Your Breakfast Instead Here are four high-protein alternatives to try for breakfast instead, according to experts

Egg prices have skyrocketed, if you can find them on grocery store shelves at all

• Bird flu has impacted millions of hens in the U.S., leading to a national egg shortage.
• Eggs are a healthy, go-to breakfast packed with tons of nutrients and 6 grams of protein per egg.
• Until eggs return to shelves (at a reasonable price), experts recommended high-protein breakfast alternatives such as greek yogurt and chia seeds.

Eggs are an integral part of many Americans’ morning breakfasts—but an egg shortage threatens to temporarily take this go-to protein off many plates.

“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.”

The U.S. Department of Agriculture, which is tracking outbreaks, noted that there were over 18 million birds affected by bird flu in December, in addition to more than eight million so far in January.

On top of these egg supply concerns, demand is growing, too.

“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 eggs sales increase significantly due to holiday baking and entertaining,” Dresner told Health.

This one-two punch has been driving up egg prices and leaving shelves empty—a reality you’ve likely noticed at your local grocery store. Though cost can vary significantly based on location and the type of egg you're purchasing, increases are happening across the board.

“The national average retail price for a dozen regular, conventional eggs as of Dec. 28 was $3.85, up 31% from October,” Dresner shared.

According to the U.S. Bureau of Labor Statistics, the price of eggs in Dec. 2024 was up nearly 37% compared to Dec. 2023.

Though farmers are working diligently to protect their birds, Dresner said, there’s no telling when prices may go back down.

Missing Out on Your Morning Protein

It’s an unfortunate state of affairs for those who enjoy a morning scramble—dietitians say starting the day with protein is a good idea, and eggs are a healthy choice.

“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,” Anne Danahy, RDN, a registered dietitian and owner of Craving Something Healthy, told Health. “It’s important to spread it throughout the day, starting with breakfast, rather than trying to get it all in later in the day.” 

Since eggs supply 6 grams of protein each, a three-egg breakfast (with add-ins like cheese or meat) can easily reach this 20 to 30-gram target.

Besides their high protein content, eggs have several other benefits. They’re versatile, low in calories, and highly nutritious, Danahy pointed out. “They have vitamin B12 for healthy red blood cells, vitamin D for bone and immune health, choline for brain health, and two important antioxidants—lutein and zeaxanthin—for eye health,” she said. 

If you’re not able to buy eggs right now—or want to stretch your budget by cutting back on your consumption—there are plenty of alternatives for morning protein. Dietitians recommend the following choices (some of which actually contain more protein than an egg). 

Greek Yogurt

One inexpensive breakfast protein that may already be in your fridge is Greek yogurt.

“A 5-ounce container has about 16 grams of protein, plus calcium,” Danahy said. Its ample probiotics have also been linked to improvements in gut and immune health.

In the mornings, try adding Greek yogurt to a fruit and nut parfait, or topping it with granola.

Protein Powder

When you need a pop of protein on a busy morning, Vanessa King, RDN, spokesperson for the Academy of Nutrition and Dietetics and clinical nutrition manager at Queen’s Health System, suggested adding a scoop of protein powder to a smoothie.

“It typically provides around 20 to 30 grams of protein,” she told Health. “If you add it to dairy milk, it will fetch even more protein.” 

Tofu

According to Danahy, tofu is another smart swap for eggs. A half cup contains about 9 grams of protein—noticeably more than a single egg.

Tofu also helps start your day with satiating fiber, something eggs won’t do. Since most Americans don’t get enough fiber, subbing tofu might be a good idea, even outside of an egg shortage.

Even better: this vegan food easily mimics the texture of eggs in breakfast scrambles, burritos, and more. “Crumble firm tofu in a pan and sauté it with onions, mushrooms, spinach, and some dried turmeric for a vegan scrambled egg substitute,” Danahy suggested. 

Chia Seeds

Nuts and seeds don’t always get their due as a source of protein. But chia seeds contain nearly 5 grams of protein per ounce and are tasty fodder for a breakfast pudding. They also come with a serious dose of fiber (nearly 10 grams per ounce).

“Chocolate chia pudding made with regular milk has about 18 grams of protein, plus fiber, omega-3 fats, calcium, and vitamin D,” Danahy said.

She recommended mixing 3 heaping tablespoons of chia seeds and 2 tablespoons of cocoa powder into 1 cup of milk, then sweetening with maple syrup or sugar. You can refrigerate the pudding for at least 30 minutes (overnight is a good option, too), and then enjoy it as a protein-packed morning treat.

Julia is a news reporter and editor for Health, where she covers breaking and trending news on health and wellness topics. Her work has been featured in The Heights, an independent student newspaper at Boston College, and Minnesota Monthly.

This story originally appeared on: Health News - Author:Sarah Garone