By: Kimberly Dillon, RD
As you may know, there has been an ongoing egg shortage due to the bird flu, which has significantly impacted egg prices — up by more than 50% from last year. While this may have made your usual breakfast routine a bit more challenging, fear not! There are plenty of other protein-rich options to fuel your day.
Breakfast not only sets the tone for the day, but also comes with many health benefits, including reducing your risk for heart disease and type 2 diabetes; enhancing memory, concentration, and mood; and even aiding in weight loss and weight control by helping you eat fewer calories throughout the day. But how do you get your essential protein when eggs are off the table? Keep reading to discover alternative protein options to keep your breakfast nutritious and satisfying.
Oats are a classic breakfast choice, and when paired with chia seeds, they become even more protein-packed. Chia seeds are a fantastic source of plant-based protein and fiber. Prepare your overnight oats with milk or soy milk for added protein. You can also top them with nuts, berries, or nut butter for an extra protein boost.
Who says you can’t enjoy a warm, fluffy breakfast full of protein? There are many store-bought options for protein-enriched pancakes or waffles such as the brand Kodiak. Alternatively, you can make them from scratch by adding a scoop of protein powder to the batter. This is an excellent way to indulge in a comforting breakfast without sacrificing your nutritional goals.
If you’re craving something savory, turkey bacon or turkey sausage can make a great breakfast choice. These options are leaner than traditional pork bacon and sausages while still providing a good amount of protein to fuel your morning. Try adding your turkey bacon or turkey sausage to a piece or two of avocado toast!
Greek yogurt is one of the best sources of protein you can have for breakfast. It’s rich in protein, calcium, and probiotics, which are beneficial for gut health. Cottage cheese is another dairy product packed with protein. It’s rich, creamy, and a great alternative when you’re not eating eggs. Try it plain or flavored, and add some fresh berries, nuts, or honey for added flavor and nutrition.
A smoothie can be an ideal breakfast when you’re on the go, and with the right ingredients, it can easily be packed with protein. Add a scoop of your favorite protein powder to a blend of fruits and vegetables. For an extra protein boost, you can also toss in some chia seeds, which are rich in both protein and fiber.
While the egg shortage may have disrupted your usual breakfast, there are plenty of protein-rich alternatives to keep you energized. These options will help you start your day with a nutritious and satisfying meal.
