How to make a protein-packed breakfast without eggs

Scrambled, over-easy, poached, hard-boiled, fried – the versatility of eggs has made them an easy breakfast staple. However, with a nationwide egg shortage, your breakfast protein may look a little different.

“It’s great to include protein at breakfast because it slows the digestion of carbs, which maintains blood sugar levels,” says Heather Klug, a registered dietitian with Aurora Health Care. “Protein often helps you avoid feeling ‘hangry’ and minimizes snacking throughout the day.”

A healthy breakfast contains protein and fiber. Protein can come from plant or animal sources and even some whole grains. Fiber is found in fruits, vegetables, whole grains, nuts, beans, split peas and lentils. “Both provide satiety and help keep your blood sugar levels steady,” Klug adds.

If eggs are unavailable or too expensive, Klug recommends the following protein-packed alternatives:

• Greek yogurt (1 cup = 24 grams protein)
• Cottage cheese (1 cup = 28 grams)
• Tofu (1/2 cup = 22 grams)
• Salmon (3 ounces = 18 grams)
• Lentils (1 cup = 18 grams)
• Black beans (1 cup = 14 grams)
• Cow’s milk or soymilk (1 cup = 8 grams)
• Nut butters (2 tablespoons = 8 grams)
• Nuts (1/4 cup = 6 grams)
• Quinoa (1 cup = 8 grams)
• Cheese (1 ounce = 7 grams)
• Old fashioned oats (1 cup cooked = 5 grams)

“Many of these contain more protein than the 12 grams of protein two eggs provide, especially when you combine two or more foods,” Klug says. “Think outside the box of traditional breakfast meals, like cereal and milk, by taking inspiration from around the world.”

Need ideas? Try these egg-free breakfasts:

• Greek yogurt with chopped nuts and fruit
• Cottage cheese with peaches
• Scrambled tofu with vegetables and cheese
• Grilled salmon atop brown rice and vegetables
• Lentil or black bean soup
• Beans and vegetables paired with rice or quinoa
• Fruit smoothie made with milk, soymilk, silken tofu or Greek yogurt
• Bean and vegetable burritos
• Nut butter and sliced bananas on toast and a glass of milk
• Oatmeal with chopped nuts and fruit along with a glass of milk

Most importantly, an egg shortage isn’t a reason to skip breakfast altogether.

“Breakfast serves two essential purposes,” Klug explains. “It delivers energy to the body after not eating overnight. Your organs require energy even when you’re not moving. Eating breakfast also helps you get enough nutrients, such as fiber, vitamins, minerals, antioxidants and protein. Skipping breakfast makes it much harder to meet these nutritional needs.”

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