The United States is currently facing a significant national egg shortage, primarily due to outbreaks of Highly Pathogenic Avian Influenza (HPAI), commonly known as bird flu. This devastating disease has led to the loss of approximately 40 million laying hens in the U.S. As a result, egg prices have surged, and shelves in grocery stores have often been left empty. The U.S. Department of Agriculture reported over 18 million birds affected by bird flu in December, with an additional eight million in January.

Adding to the supply concerns, the demand for eggs has also seen a consistent increase. Marc Dresner, director of communications at the American Egg Board, noted that the volume of eggs sold at retail has been up year-over-year for 21 consecutive months. This demand peaks during the winter holidays due to increased baking and entertaining. This combination of reduced supply and heightened demand has driven up prices significantly; the national average retail price for a dozen conventional eggs reached $3.85 as of December 28, a 31% increase from October. According to the U.S. Bureau of Labor Statistics, egg prices in December 2024 were nearly 37% higher than in December 2023.

For many Americans, eggs are a staple of a healthy morning breakfast, offering essential nutrients and 6 grams of protein per egg. Dietitians emphasize the importance of starting the day with protein for muscle repair and building, recommending a target of 20 to 30 grams per meal. A three-egg breakfast, especially with additions like cheese or meat, can easily meet this target. Beyond protein, eggs are versatile, low in calories, and rich in vital nutrients, including vitamin B12 for red blood cells, vitamin D for bone and immune health, choline for brain health, and antioxidants like lutein and zeaxanthin for eye health.

Given the current egg shortage and rising costs, experts recommend several high-protein breakfast alternatives to ensure adequate protein intake. These options not only provide similar or even higher protein content but also offer additional nutritional benefits:

• Greek Yogurt: An affordable and readily available option, a 5-ounce container of Greek yogurt typically contains about 16 grams of protein, along with calcium and probiotics beneficial for gut and immune health. It can be enjoyed in parfaits with fruit and nuts or topped with granola.

• Protein Powder: For a quick and efficient protein boost, adding a scoop of protein powder to a smoothie can provide 20 to 30 grams of protein. Mixing it with dairy milk further increases the protein content.

• Tofu: A versatile vegan alternative, half a cup of tofu offers approximately 9 grams of protein, surpassing a single egg. Tofu also provides satiating fiber, a nutrient often lacking in the average American diet. Its ability to mimic the texture of eggs makes it an excellent substitute for scrambles or burritos; crumbling firm tofu with vegetables and turmeric can create a delicious vegan scrambled egg alternative.

• Chia Seeds: These seeds are a surprising source of protein, with nearly 5 grams per ounce, and are also packed with fiber (nearly 10 grams per ounce) and omega-3 fats. A chocolate chia pudding made with milk can deliver about 18 grams of protein, plus calcium and vitamin D, making it a nutritious and satisfying breakfast treat.

While farmers are diligently working to protect their flocks and restore supply, there is no definitive timeline for when egg prices will return to normal. In the interim, these diverse and nutritious alternatives can help ensure Americans maintain their protein intake during the morning meal.