A national egg shortage is significantly impacting American consumers, driven primarily by the Highly Pathogenic Avian Influenza (HPAI), commonly known as bird flu. This devastating disease has led to the loss of millions of laying hens across the U.S., with approximately 40 million lost according to the American Egg Board. The U.S. Department of Agriculture reported over 18 million birds affected in December and more than eight million in January, further tightening the national egg supply.

Adding to the supply challenges, demand for eggs has seen a consistent increase, with retail sales up year-over-year for 21 consecutive months. This surge in demand is particularly pronounced during the winter holidays due to increased baking and entertaining. The combined effect of reduced supply and heightened demand has resulted in escalating egg prices and empty grocery store shelves. The national average retail price for a dozen conventional eggs reached $3.85 by late December, a 31% increase from October, and by December 2024, prices were nearly 37% higher compared to December 2023, according to the U.S. Bureau of Labor Statistics.

For many Americans, eggs are a staple, healthy breakfast choice, providing 6 grams of protein per egg along with essential nutrients like vitamin B12 for healthy red blood cells, vitamin D for bone and immune health, choline for brain health, and antioxidants lutein and zeaxanthin for eye health. 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 to be absorbed effectively throughout the day. A three-egg breakfast, especially with additional protein sources like cheese or meat, can easily meet this target.

Amidst the ongoing shortage and high prices, experts recommend several high-protein breakfast alternatives to ensure consumers can maintain their protein intake without relying solely on eggs. These options include:

• Greek Yogurt: An affordable and readily available option, a 5-ounce container typically offers 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 those busy mornings, adding a scoop of protein powder to a smoothie can provide 20 to 30 grams of protein. Mixing it with dairy milk further boosts its protein content.

• Tofu: A versatile vegan alternative, half a cup of tofu contains approximately 9 grams of protein, surpassing a single egg. Tofu also provides satiating fiber, a nutrient often lacking in American diets. Its ability to mimic the texture of eggs makes it an excellent substitute for scrambles or burritos, especially when crumbled and sautéed with vegetables and turmeric.

• Chia Seeds: These seeds are a surprising source of protein, offering nearly 5 grams per ounce, alongside a substantial 10 grams of fiber. They are also rich in omega-3 fats, calcium, and vitamin D. A chocolate chia pudding made with milk can provide around 18 grams of protein and can be prepared in advance for a convenient morning meal.

While farmers are working diligently to protect their flocks and recover from the bird flu outbreaks, the timeline for when egg prices might stabilize and supply returns to normal remains uncertain. In the interim, these protein-rich alternatives offer valuable solutions for consumers looking to maintain a healthy, balanced breakfast.