The United States is currently experiencing a significant national egg shortage, primarily due to the devastating impact of Highly Pathogenic Avian Influenza (HPAI), commonly known as bird flu. This widespread disease has led to the loss of approximately 40 million laying hens, profoundly affecting the national egg supply. Data from the U.S. Department of Agriculture indicates that over 18 million birds were affected in December, with an additional eight million in January alone, highlighting the ongoing crisis faced by egg farmers.

Compounding the supply issue is a surge in demand. Retail egg sales have seen a consistent increase for 21 consecutive months, and the recent winter holiday season, characterized by increased baking and entertaining, further amplified this demand. This unfortunate combination of reduced supply and heightened demand has resulted in escalating egg prices and empty grocery store shelves nationwide. As of December 28, the national average retail price for a dozen conventional eggs reached $3.85, marking a 31% increase from October. The U.S. Bureau of Labor Statistics reported an almost 37% price hike in December 2024 compared to December 2023, with no clear timeline for prices to stabilize.

For many Americans, eggs are a staple in their morning breakfast, valued for their nutritional benefits. Dietitians emphasize the importance of starting the day with protein for muscle repair and building, noting that the body can absorb 20 to 30 grams of protein at a time. Each egg provides 6 grams of protein, making a three-egg breakfast an easy way to meet this target, especially with additional ingredients like cheese or meat. Beyond protein, eggs are a versatile, low-calorie, and nutrient-dense food, offering vitamin B12 for healthy 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 challenges in egg availability and cost, experts recommend several high-protein breakfast alternatives to ensure continued nutritional intake. One readily available and inexpensive option is Greek yogurt, with a 5-ounce container typically providing 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.

For those seeking a quick protein boost on busy mornings, protein powder is an excellent choice. Adding a scoop to a smoothie can deliver 20 to 30 grams of protein, with even more protein when mixed with dairy milk.

Tofu serves as another effective egg substitute, offering around 9 grams of protein per half cup, surpassing a single egg. Moreover, tofu provides satiating fiber, a nutrient often lacking in the average American diet. Its versatile texture allows it to mimic eggs in scrambles and burritos; firm tofu crumbled and sautéed with vegetables and turmeric can create a convincing vegan scrambled egg alternative.

Finally, chia seeds, often overlooked as a protein source, offer nearly 5 grams of protein per ounce, alongside a substantial 10 grams of fiber. A chocolate chia pudding made with milk can provide about 18 grams of protein, plus omega-3 fats, calcium, and vitamin D. This can be prepared by mixing 3 tablespoons of chia seeds, 2 tablespoons of cocoa powder, and 1 cup of milk, sweetened to taste, and then refrigerated for at least 30 minutes, or preferably overnight, for a nutritious morning treat.