The United States is currently experiencing a significant national egg shortage, primarily attributed to the Highly Pathogenic Avian Influenza (HPAI), commonly known as bird flu. This devastating disease has led to the loss of approximately 40 million laying hens, severely impacting the national egg supply. Data from the U.S. Department of Agriculture shows over 18 million birds were affected by bird flu in December, with an additional 8 million so far in January, exacerbating supply concerns.

Compounding the supply issue is a surge in demand. Egg sales at retail have consistently increased year-over-year for 21 consecutive months, further amplified by the high demand season of the winter holidays, when baking and entertaining significantly boost egg consumption. This combination of reduced supply and heightened demand has resulted in escalating egg prices and empty grocery store shelves nationwide. The national average retail price for a dozen conventional eggs reached $3.85 by December 28, marking a 31% increase from October and nearly 37% higher compared to December 2023. Farmers are working diligently to protect their flocks, but the timeline for price normalization remains uncertain.

For many Americans, eggs are a staple breakfast item, lauded for their nutritional value. Registered dietitians emphasize the importance of starting the day with protein, and eggs, providing 6 grams of protein each, can easily contribute to the recommended 20-30 grams per meal. Beyond protein, eggs are versatile, low-calorie, and rich in essential nutrients, including vitamin B12 for red blood cell health, vitamin D for bone and immune support, choline for brain function, and antioxidants like lutein and zeaxanthin for eye health.

Given the current scarcity and high cost of eggs, experts recommend several high-protein breakfast alternatives to ensure individuals maintain their morning protein intake. Greek yogurt, an inexpensive option, offers about 16 grams of protein per 5-ounce container, along with calcium and probiotics beneficial for gut and immune health. It can be enjoyed in parfaits or with granola.

Protein powder is another excellent choice for busy mornings, typically providing 20-30 grams of protein per scoop, which can be added to smoothies and further boosted if mixed with dairy milk. Tofu serves as a smart vegan alternative, with half a cup containing approximately 9 grams of protein and satiating fiber—a nutrient many Americans lack. Its adaptable texture makes it ideal for mimicking scrambled eggs in various breakfast dishes, especially when crumbled and sautéed with vegetables and spices like turmeric.

Finally, chia seeds offer nearly 5 grams of protein and an impressive 10 grams of fiber per ounce, in addition to omega-3 fats, calcium, and vitamin D. They are an excellent base for a breakfast pudding, with a chocolate chia pudding made with milk offering around 18 grams of protein. These alternatives provide nutritious options for consumers navigating the ongoing egg shortage.