3 Protein-Rich Breakfast Alternatives During the Egg Shortage

As the avian flu drives egg shortages and skyrocketing prices, Wellnesspulse offers alternative nutritious breakfast options.

Eggs are and have long been a staple breakfast food in many households. They’re quick to cook, easy to digest, contain a solid amount of protein, and are — or at least they used to be — affordable.

As the avian flu has swept through the United States, egg prices have soared, and supply has dwindled. According to the U.S. Department of Agriculture, the virus has resulted in the loss of more than 23 million hens since the start of 2025, and millions more last year.

While prices vary depending on location, social media users have been posting their experiences with high prices online, with one example showing a price of $12.99 for 18 eggs in San Francisco, CA.

Due to soaring prices, many are looking to diversify their breakfast options in favor of more affordable menu items. While breakfast meats are always an option, meat traditionally eaten in the mornings — such as bacon, sausage, or ham — is typically ultra-processed and contains high levels of saturated fats.

So, for those looking for healthy, protein-rich breakfast alternatives during the egg shortage, here are three affordable egg replacements for your first meal of the day.

Tofu as bacon

Making tofu as bacon is a great way to get a high amount of protein in the morning, says registered dietitian Jennifer Nicole Bianchini, MS, RD, IFNCP, RYT. Plus, tofu also contains fiber and healthy fat. She suggests choosing organic tofu for its higher quality and antioxidant benefits.

Making faux bacon with tofu may not be a full meal on its own, but Bianchini says you can cook it in extra virgin olive oil and add a slice of high-fiber toast and some spinach or microgreens to create a fully balanced meal.

Always look for a combination of protein, fiber, and fat. Plant proteins are particularly great because they often contain both protein and fiber.

-Bianchini

According to the U.S. Department of Agriculture, half a cup of firm tofu offers 21.8 grams of protein.

The key to getting a meat-like consistency from tofu is to cook it well enough until it has a somewhat tough texture, says registered dietitian Dalia Beydoun, MS, RD.

“Also, don't forget to season it well,” she says. “Since tofu has a pretty neutral flavor, you can make it taste like anything with the seasonings you use.”

Seasoning tofu with ingredients such as soy sauce, maple syrup, nutritional yeast, paprika, pepper, and a smokey barbecue seasoning can help you achieve that bacon flavor.

Alternatively, breaking up tofu and sautéing it in a pan can also mimic scrambled eggs.

Breakfast lentils

Lentils contain high amounts of both plant-based protein — roughly 17.86 grams per cup — and fiber, making them a healthy replacement for eggs in the morning. To add healthy fats and balance your plate, try eating them with a side of avocado for another easy, balanced, protein-rich breakfast option.

“Lentils are an amazing way to get a balance of protein and fiber, and the avocado adds the fat, making it a well-balanced, satisfying, and healthy meal that will keep you full until lunchtime,” Bianchini says.

This meal is full of plant-based nutrients and is quicker to cook than many legumes, as lentils don’t need to be soaked beforehand. Don’t forget to rinse them first, and then you can simply simmer them in a pot before plating them up and adding any desired seasonings.

Cottage cheese dish

If you’re at all familiar with online nutrition trends, then you probably know that cottage cheese is having a moment. This dairy protein is made from skim milk, has a mild flavor, and contains roughly 12 grams of protein per serving, making it a versatile egg replacement for all your breakfast needs.

As cottage cheese contains both protein and fat, you simply need to balance your plate by adding a source of fiber. Beydoun suggests eating it with fruit or making it into a Mediterranean-style bowl with tomatoes, cucumbers, kalamata olives, and a drizzle of olive oil.

“Cottage cheese is one of my favorite dairy proteins,” Bianchini says. “It is so versatile.”

It can also be added to pancakes or waffles to make them higher in protein, she notes.

Bianchini recommends opting for grass-fed cottage cheese when possible, as it tends to be higher quality and richer in beneficial nutrients.

Why focus on protein in the morning?

As the old adage goes, breakfast is the most important meal of the day, and ensuring your meal is packed with protein sets you up for success.

“Protein sets the tone for the entire day,” Bianchini says. “Research has shown when we eat adequate amounts during breakfast, it helps regulate our blood sugars and keeps it stable for the rest of the day.”

And although eggs are considered a protein-rich food, a single egg only has about 6 grams of protein. The average person needs about 20-30 grams of protein per meal, so you would need to eat four to five eggs every morning to consume the amount of protein the average person needs in the morning.

So, even if you can find eggs at your local store for a decent price, you may want to swap or supplement your eggs with added protein sources to increase your intake in the morning.

According to Beydoun, additional protein-rich breakfast options include a Greek yogurt parfait, chia pudding, overnight oats with nuts and seeds, or a homemade protein smoothie.

“These alternatives are not only great options when you need to avoid eggs,” Beydoun says. “They provide a variety of nutrients that are lacking in eggs and are beneficial for overall health.”