9 High-Protein Foods to Replace Eggs During Shortages
Eggs have long been a breakfast staple, loved for their versatility, affordability, and high protein content. But with egg prices skyrocketing due to bird flu outbreaks and supply shortages, many people are searching for alternatives. The good news? There are plenty of other protein-rich foods that can easily replace eggs in your diet. Let’s dive into nine delicious and nutritious options that pack even more protein than an egg.
Why Are Eggs So Expensive Right Now?
Egg prices have surged to record highs, leaving many shoppers stunned. According to the U.S. Department of Agriculture (USDA), a devastating bird flu outbreak has wiped out millions of egg-laying hens, drastically reducing supply. In January 2025 alone, 14 million hens were lost, and millions more died the previous year.
As a result, the average price for a dozen Grade A eggs hit $4.15 in December 2024, with some stores charging even more. Restaurants like Waffle House have added surcharges to cope with the rising costs, and even egg thefts have made headlines, like the 100,000 eggs stolen from a trailer in Pennsylvania.
With eggs becoming less accessible, it’s time to explore other protein-packed foods that can fill the gap.
How Much Protein Is in an Egg?
Before we explore alternatives, let’s set a baseline. One large egg contains about 6 grams of protein, along with essential nutrients like B vitamins, choline, and vitamin D. While eggs are a great source of protein, many other foods offer even more protein per serving—and often come with additional health benefits.
9 Foods with More Protein Than an Egg
Here are nine protein-rich foods that can easily replace eggs in your diet. Each option is not only nutritious but also versatile and delicious.
1. Black Beans
- Protein per serving: 8 grams (½ cup cooked)
- Why they’re great: Black beans are a fantastic plant-based protein source, offering 8 grams of protein per half-cup serving. They’re also rich in fiber, iron, and folate, which support gut health, prevent constipation, and keep you feeling full longer.
- How to enjoy: Add black beans to salads, soups, or breakfast burritos, or mash them into a dip.
2. Edamame
- Protein per serving: 9 grams (½ cup)
- Why they’re great: These young soybeans are a powerhouse of plant-based protein, vitamins, and dietary fiber. They also contain isoflavones, which may reduce the risk of breast cancer recurrence.
- How to enjoy: Boil edamame for a quick snack, or toss them into salads, stir-fries, or soups.
3. Lentils
- Protein per serving: 9 grams (½ cup cooked)
- Why they’re great: Lentils are a nutrient-dense legume packed with protein, B vitamins, iron, and antioxidants. They’re also known to reduce inflammation and support heart health.
- How to enjoy: Use lentils in vegetarian soups, stews, or curries for a hearty, protein-rich meal.
4. Tofu
- Protein per serving: 10 grams (½ cup regular) or 22 grams (½ cup firm)
- Why they’re great: Made from fermented soybeans, tofu is a complete protein, meaning it contains all nine essential amino acids. It’s also incredibly versatile and absorbs the flavors of whatever it’s cooked with.
- How to enjoy: Marinate and bake tofu, fry it for a crispy texture, or blend it into smoothies for a protein boost.
5. Chicken or Turkey Breast
- Protein per serving: 22 grams (3 ounces chicken) or 24 grams (3 ounces turkey)
- Why they’re great: Poultry is a lean source of protein that’s rich in iron, zinc, and selenium. It’s also one of the closest alternatives to eggs in terms of nutrient profile, containing vitamin D and choline.
- How to enjoy: Grill or roast chicken or turkey for dinner, or slice it for sandwiches and salads.
6. Salmon and Tuna
- Protein per serving: 22 grams (3 ounces salmon) or 24 grams (3 ounces tuna)
- Why they’re great: Both salmon and tuna are excellent sources of high-quality protein. Salmon is rich in omega-3 fatty acids, while tuna is leaner and higher in protein.
- How to enjoy: Grill or bake fresh salmon, or use canned tuna for salads and sandwiches.
7. Cottage Cheese
- Protein per serving: 12 grams (½ cup 2% low-fat)
- Why they’re great: Cottage cheese is a creamy, low-calorie dairy product packed with protein and calcium. It’s great for bone health and can be used in both sweet and savory dishes.
- How to enjoy: Eat it plain, mix it with fruit, or bake it into recipes for added protein.
8. Greek Yogurt
- Protein per serving: 10-20 grams (depending on the brand)
- Why they’re great: Greek yogurt is thicker and higher in protein than regular yogurt. It’s also rich in probiotics, which support gut health.
- How to enjoy: Enjoy it with honey and granola, or use it as a base for smoothies and dips.
9. Quinoa
- Protein per serving: 8 grams (1 cup cooked)
- Why they’re great: Quinoa is a complete protein and a great source of fiber, magnesium, and iron. It’s also gluten-free and easy to prepare.
- How to enjoy: Use quinoa as a base for bowls, salads, or as a side dish.
How to Incorporate These Foods into Your Diet
If you’re used to eating eggs for breakfast, try swapping them out for a protein-packed smoothie with Greek yogurt and tofu, or a savory bowl of quinoa with black beans and veggies. For lunch or dinner, grilled chicken, salmon, or a lentil stew can provide a satisfying protein boost.
The Smoothie Diet: 21-Day Rapid Weight Loss Program
Conclusion
Egg shortages and soaring prices may be frustrating, but they also present an opportunity to explore new, protein-rich foods. From black beans and lentils to salmon and cottage cheese, there are plenty of delicious and nutritious alternatives to eggs.
So, why not take this chance to diversify your diet and discover new favorites? Try one of these high-protein foods today and enjoy the benefits of a balanced, healthy diet.
Call-to-Action:
What’s your go-to egg alternative? Share your favorite high-protein recipes in the comments below!
(Read the latest news of the country and the world first on TidingsTrue, follow us on Facebook, Twitter, Instagram and YouTube)
