The United States is currently experiencing a significant national egg shortage, primarily attributed to a widespread outbreak of Highly Pathogenic Avian Influenza (HPAI), commonly known as bird flu. This devastating disease has severely impacted egg farmers, leading to the loss of approximately 40 million laying hens across the U.S. The U.S. Department of Agriculture has been actively tracking these outbreaks, noting millions of birds affected in recent months, further tightening an already strained supply chain.

Compounding the supply issue is a consistent increase in consumer demand. Retail egg sales have seen year-over-year growth for 21 consecutive months, and the winter holiday season, with its demand for baking and entertaining, further exacerbates this trend. This combination of reduced supply and heightened demand has led to a noticeable surge in egg prices and 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 a nearly 37% rise compared to December of the previous year. While farmers are working diligently to protect their flocks, the timeline for when prices might stabilize remains uncertain.

For many Americans, eggs are a staple breakfast item, cherished not only for their versatility but also for their robust nutritional profile. Dietitians emphasize the importance of starting the day with protein, and eggs are an excellent source, providing 6 grams per egg. Protein is crucial for muscle repair and building, with the body optimally absorbing 20 to 30 grams at a time, making it important to spread intake throughout the day. A three-egg breakfast, especially with additional protein-rich ingredients like cheese or meat, can easily meet this target. Beyond protein, eggs offer numerous health benefits, 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 elevated cost of eggs, experts recommend several high-protein breakfast alternatives to help consumers maintain their daily protein intake:

• Greek Yogurt: An affordable and accessible option, a 5-ounce container of Greek yogurt typically provides around 16 grams of protein, along with 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, adding a scoop of protein powder to a smoothie can deliver 20 to 30 grams of protein. Blending it with dairy milk can further enhance its protein content.
• Tofu: A versatile plant-based alternative, a half cup of tofu contains approximately 9 grams of protein, surpassing that of a single egg. Tofu also offers satiating fiber, a nutrient often lacking in the average American diet. Its adaptable texture makes it an ideal substitute for 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 a touch of turmeric to mimic the appearance of scrambled eggs.
• Chia Seeds: Often overlooked as a protein source, chia seeds provide nearly 5 grams of protein per ounce, coupled with an impressive 10 grams of fiber. They are excellent for creating nutrient-dense breakfast puddings. A chocolate chia pudding made with regular milk, for example, can offer about 18 grams of protein, along with fiber, omega-3 fats, calcium, and vitamin D. A simple recipe involves mixing 3 heaping tablespoons of chia seeds and 2 tablespoons of cocoa powder into 1 cup of milk, sweetened to taste, and then refrigerated.

Until the national egg supply stabilizes and prices return to more reasonable levels, these diverse and nutritious alternatives offer practical solutions for maintaining a protein-rich start to the day.