Eggs have long been the star of any classic breakfast—from a simple scramble to decadent eggs benedict. You can even find them in tall stacks of pancakes, waffles, or French toast. It's hard to plan a breakfast menu with an egg appearing somewhere. But in this economy?We almost have to.
The price of eggs has skyrocketed in the wake of the growing avian flu crisis. In fact, the average cost of a dozen reached nearly $5 this January—the priciest they've been in a decade. And for most Americans that have already been grappling with inflation, our already strained budgets can't accommodate expensive eggs.
Eggs have always been a reliable source of nutrition in the morning. But now that they're not a reliably affordable ingredient, many of us need to seek other breakfast alternatives that won't break the bank. But what options offer the same nutrient profile for less money?
We consulted nutrition experts to share some of their favorite egg-free breakfast options that will keep you feeling full and keep money in your wallet. Here are the most popular picks:
Tofu Scrambles
If you're not already cooking tofu regularly, the egg crisis is the perfect opportunity to start. Tofu is an affordable ingredient packed with tons of complete protein—meaning it has every essential amino acid to keep your body going. Because of its mild flavor, tofu can be transformed into virtually anything, including an egg-free scramble.
"The texture so closely resembles scrambled eggs, it’s hard to tell at first bite it’s not actually eggs," says Pam Smith, RDN, nutrition consultant for the United Soybean Board. "I cook into a tasty standalone, a toast topper or a filling for a breakfast taco or burrito."
Overnight Oats
Dairy is a great source of protein that'll keep you satisfied and energized throughout the day. "An egg-free and cost-effective breakfast that you may want to add to your rotation is overnight oats," says nutrition coach Kate Lyman. "Not only are they highly customizable to meet your specific preferences and the ingredients you have on hand, but they are easy to prepare ahead of time for a grab-and-go breakfast."
Oats on their own may not be a protein powerhouse, but overnight oats present the perfect opportunity to add some extra nutrients. "Adding in Greek yogurt, nut butter, seeds (chia seeds, hemp seeds), and/or protein powder can give overnight oats a protein boost," says Brianne Marie Okuszka, MPPD, DTR, RDN.
Yogurt Bowls
Yogurt offers plenty of probiotic bacteria, protein, and calcium in just one simple package. Nutritionists across the board recommend using yogurt as the nutritious base of a breakfast bowl. "They're incredibly versatile, and I often throw together whatever ingredients I have on hand," says Hillary Cecere RD, registered dietitian with Eat Clean Bro. "One of my go-to combinations is FAGE Total plain Greek yogurt, fresh berries, dry-roasted and unsalted nuts, Nature Valley Reduced Sugar Vanilla Almond Granola, and a sprinkle of ground flaxseed."
Whole Grain Bread
Toast on its own may not be a substantial breakfast option, but it a can be the perfect base for almost any topping. And you can set yourself up for success by choosing the right brand. Susie Kundrat, RDN recommends picking up a loaf from Dave's Killer Bread, which packs the same protein as one egg in just a single slice.
Kundrat loves topping her toast with peanut butter for an extra boost of protein. "Add a banana and a glass of 100 percent orange juice, and you’ve got a breakfast with staying power," she says. But avocado is another nutritionist-approved option.
"My go-to egg-free breakfast is a loaded guacamole toast," says Amy Davis, RDN. "Sprinkle with hemp seeds for some plant-based protein and top with tomatoes, pickled onions, and pumpkin seeds for more texture and nutrition."
Dawn Menning, Registered Dietician and Director for Digital Health at Nutu, also loves topping her toast with avocado, then amping up the nutrition with some protein-packed additions. "You can also add protein from smoked salmon, canned beans, or tuna salad," she says.
Smoothies
If you want a grab-and-go breakfast option that keeps you moving, a smoothie is one of the most convenient options. But the difference between a sugar-packed sweet treat and a filling breakfast depends on the ingredients you use. "A fruit smoothie with Greek yogurt or silken tofu can make a protein packed breakfast," says Okuszka.
Peanut butter is another nutrient-dense addition that pairs well with fruit. And if you want to add some more vitamins and minerals, you can't go wrong with a green smoothie,.
