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 outbreak has led to the loss of approximately 40 million laying hens, severely tightening the national egg supply. The U.S. Department of Agriculture has been actively tracking these outbreaks, noting millions of birds affected in recent months, exacerbating the supply crisis.

Compounding the supply issue is a consistent increase in demand. The volume of eggs sold at retail has seen year-over-year growth for 21 consecutive months, with demand peaking during the winter holidays due to increased baking and entertaining. This combination of reduced supply and heightened demand has resulted in escalating egg prices and often empty grocery store shelves nationwide. As of late December, the national average retail price for a dozen conventional eggs was $3.85, marking a 31% increase from October, and nearly 37% higher than the previous year. While farmers are working diligently to protect their flocks, the timeline for a return to normal prices remains uncertain.

For many Americans, eggs are a healthy and integral part of a morning routine, packed with nutrients and approximately 6 grams of protein per egg. Dietitians emphasize the importance of starting the day with protein for muscle repair and building, recommending an intake of 20 to 30 grams per meal. A three-egg breakfast, especially with additional ingredients like cheese or meat, can easily meet this target. Beyond protein, eggs offer various benefits, including 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 pricing, experts recommend several high-protein breakfast alternatives to ensure continued nutritional intake:

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

Protein Powder: For those needing a quick protein boost on busy mornings, adding a scoop of protein powder to a smoothie can deliver 20 to 30 grams of protein. Blending it with dairy milk further increases the protein content.

Tofu: Tofu serves as an excellent vegan substitute, offering about 9 grams of protein per half cup—more than a single egg—and providing satiating fiber, a nutrient often lacking in the American diet. Its versatile texture allows it to mimic eggs in scrambles and burritos. For a vegan scramble, firm tofu can be crumbled and sautéed with vegetables like onions, mushrooms, and spinach, seasoned with 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 ideal for creating a nutritious breakfast pudding. A recipe for chocolate chia pudding involves mixing 3 heaping tablespoons of chia seeds and 2 tablespoons of cocoa powder into 1 cup of milk, sweetened with maple syrup or sugar, then refrigerated for at least 30 minutes (or overnight) for a protein-packed treat that also provides omega-3 fats, calcium, and vitamin D.

These alternatives ensure that individuals can maintain a protein-rich diet despite the ongoing egg shortage, providing diverse and healthy options for a complete breakfast.