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

Compounding the supply issue is a surge in demand, particularly following the winter holiday season, which traditionally sees increased egg sales due to baking and entertaining. This combination of reduced supply and elevated demand has resulted in escalating egg prices and empty grocery store shelves nationwide. As of late December, the national average retail price for a dozen conventional eggs reached $3.85, marking a 31% increase from October and a nearly 37% rise compared to December of the previous year, according to the U.S. Bureau of Labor Statistics. While farmers are diligently working to protect their flocks, there is no clear timeline for when prices may stabilize or decrease.

For many Americans, eggs are a staple in their morning routine, serving as a highly nutritious and convenient source of protein. Each egg provides 6 grams of protein, along with essential nutrients such as vitamin B12 for healthy red blood cells, vitamin D for bone and immune health, choline for brain health, and the antioxidants lutein and zeaxanthin for eye health. Dietitians emphasize the importance of spreading protein intake throughout the day, starting with breakfast, as the body can only effectively absorb 20 to 30 grams of protein at a time. A three-egg breakfast, especially when supplemented with other ingredients like cheese or meat, can easily meet this protein target.

Given the current scarcity and high cost of eggs, experts recommend several high-protein breakfast alternatives to ensure continued nutritional intake. One such option is Greek yogurt, an inexpensive and readily available source of protein. A 5-ounce container typically offers about 16 grams of protein, along with calcium and beneficial probiotics for gut and immune health. It can be incorporated into fruit and nut parfaits or topped with granola.

Protein powder is another versatile alternative, particularly for busy mornings. Adding a scoop to a smoothie can provide between 20 to 30 grams of protein, with even more protein when mixed with dairy milk.

Tofu presents a smart plant-based swap for eggs. A half-cup serving contains approximately 9 grams of protein, surpassing that of a single egg, and also provides satiating fiber, a nutrient often lacking in the average American diet. Tofu’s versatile texture allows it to mimic eggs in scrambles and burritos; firm tofu can be crumbled and sautéed with vegetables and turmeric for a vegan scrambled egg substitute.

Finally, chia seeds offer a potent nutritional punch. Nearly 5 grams of protein and almost 10 grams of fiber are packed into just one ounce. Chia seeds are also a source of omega-3 fats, calcium, and vitamin D. They can be used to create a protein-rich breakfast pudding by mixing 3 heaping tablespoons of chia seeds and 2 tablespoons of cocoa powder with 1 cup of milk, sweetened with maple syrup or sugar, and then refrigerated for at least 30 minutes or overnight.