The United States is currently facing a significant national egg shortage, an issue primarily driven by the devastating impact of Highly Pathogenic Avian Influenza (HPAI), commonly known as bird flu. This virus has led to the loss of approximately 40 million laying hens across the country, according to Marc Dresner, director of communications at the American Egg Board. The U.S. Department of Agriculture has been actively tracking these outbreaks, reporting over 18 million birds affected in December and an additional eight million in January alone.

Compounding the supply crunch is a consistent increase in demand for eggs. Retail egg sales have seen year-over-year growth for 21 consecutive months, and the recent winter holiday season, a period traditionally marked by higher demand for baking and entertaining, further exacerbated the situation. This 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 since October. Furthermore, the U.S. Bureau of Labor Statistics reported that egg prices in December 2024 were nearly 37% higher compared to December 2023. Despite diligent efforts by farmers to protect their flocks, the timeline for prices to return to previous levels remains uncertain.

For many Americans, eggs are a healthy and integral part of a morning routine, providing about 6 grams of protein per egg along with essential nutrients. Dietitians emphasize the importance of starting the day with protein for muscle repair and building. Anne Danahy, RDN, highlights that the body can only absorb 20 to 30 grams of protein at a time, making it crucial to distribute intake throughout the day, beginning with breakfast. A three-egg breakfast, especially when combined with additions like cheese or meat, can easily help meet this protein target. Beyond protein, eggs are a versatile, low-calorie, and nutrient-dense food, supplying vitamin B12 for red blood cell health, vitamin D for bone and immune support, choline for brain function, and the antioxidants lutein and zeaxanthin for eye health.

Given the current challenges in egg availability and pricing, experts recommend exploring high-protein breakfast alternatives to ensure continued nutrient intake. Several options offer comparable or even higher protein content than eggs:

• Greek Yogurt: An affordable and readily available option, a 5-ounce container of Greek yogurt typically provides around 16 grams of protein, in addition to calcium and beneficial probiotics for gut and immune health. It can be enjoyed in a fruit and nut parfait or topped with granola.

• Protein Powder: For those busy mornings, adding a scoop of protein powder to a smoothie can quickly boost protein intake by 20 to 30 grams. Mixing it with dairy milk further increases the protein content.

• Tofu: A smart plant-based alternative, a half-cup of tofu offers about 9 grams of protein, surpassing a single egg. Tofu also provides satiating fiber, a nutrient often lacking in the American diet. Its versatile texture makes it an excellent substitute for eggs in scrambles and burritos. For a vegan scrambled egg alternative, crumble firm tofu and sauté it with onions, mushrooms, spinach, and a pinch of dried turmeric.

• Chia Seeds: Often overlooked as a protein source, chia seeds contain nearly 5 grams of protein and an impressive 10 grams of fiber per ounce. They are also rich in omega-3 fats, calcium, and vitamin D. A chocolate chia pudding made with milk can provide approximately 18 grams of protein. To prepare, mix 3 heaping tablespoons of chia seeds and 2 tablespoons of cocoa powder with 1 cup of milk, sweeten with maple syrup or sugar, and refrigerate for at least 30 minutes, or ideally overnight, for a delicious and protein-packed breakfast.

While the egg shortage presents challenges, these nutritious and readily available alternatives ensure that individuals can maintain a protein-rich start to their day.