4 High-Protein Breakfast Swaps to Help Offset Rising Egg Prices

Title: Rising Egg Prices Spark Creative Protein Alternatives for Breakfast

In light of recent bird flu outbreaks causing egg shortages and price hikes across the United States, many Americans are searching for alternative sources of protein to kickstart their day. With average egg prices nearing $5 per dozen and some grocery stores limiting purchases, consumers are turning to creative solutions to maintain their protein intake for a nutritious breakfast.

A single egg contains about 6 to 7 grams of protein, making it a popular choice for many individuals looking to meet their daily protein needs. However, with the rising cost and limited availability of eggs, finding alternative protein-rich options has become essential.

Registered dietitians are offering suggestions to help consumers navigate the egg shortage without compromising on nutrition. Debbie Petitpain, a South Carolina-based RD and spokesperson for the Academy of Nutrition and Dietetics, recommends adding cottage cheese and plenty of veggies like steamed broccoli or sautéed zucchini to dishes such as quiches, omelets, or scrambled eggs to provide bigger portions and extra nutrition.

In addition to cottage cheese and vegetables, other high-protein alternatives like Greek yogurt, tofu, and peanut butter are gaining popularity among consumers looking to diversify their breakfast choices. Sherry Gray, a registered dietitian and nutrition educator at the University of Connecticut, emphasizes that a varied diet can still meet your protein needs without relying solely on eggs.

To provide specific alternatives, here are four high-protein options to consider:

1. Canned Tuna: A 100g serving of canned tuna contains 19 grams of protein, making it a protein powerhouse that can easily replace eggs in dishes like egg salad sandwiches.

2. Tofu: With 8 to 17 grams of protein per quarter block, tofu offers a plant-based alternative for egg scrambles and sandwiches, providing additional nutrients like calcium and magnesium.

3. Black Beans: Mix black beans with eggs for a protein-rich breakfast burrito, as half a cup of black beans contains about 7 grams of protein and plenty of fiber.

4. Dairy: For those looking for high-protein dairy alternatives, options like Greek yogurt, milk, and cottage cheese can provide essential amino acids, probiotics, and key nutrients like vitamin D and calcium.

As the egg shortage continues to impact consumers nationwide, exploring these alternative protein sources can help individuals maintain a balanced and nutritious breakfast routine. While eggs have long been a staple protein source for many, the current circumstances present an opportunity to experiment with new flavors and ingredients to elevate your morning meal.