You might not know exactly how much protein is in an egg, but you’ve likely experienced how satisfying a plate of them can be. Whether you prefer fried, poached, or scrambled, eggs are a classic breakfast food for a reason: Not only do they help keep you full until lunch, but they’re quick and easy to make too.
Just a little while ago, we would have been able to add “inexpensive” to that list of egg attributes as well, but as we’ve seen recently, that’s no longer the case. With bird flu breaking out among the country’s poultry flocks, egg prices have skyrocketed. So if you’re looking to swap your morning omelet or scramble for a meal that will deliver the same benefits but with less sticker shock, we don’t blame you—especially since the situation doesn’t seem likely to change anytime soon: “Eggs are in short supply and hard to find, so the price is high across the board and will likely go higher,” Tom Tabler, PhD, a professor of animal science at the University of Tennessee Institute of Agriculture, previously told SELF. (For what it’s worth, there’s no evidence to suggest that people can contract bird flu from eating properly cooked poultry or eggs, but you may feel more comfortable opting out all the same.)
The good news is, there are plenty of other breakfast options that can fill that egg-size gap—yep, even in the protein department. Depending on its size, an egg contains between five to eight grams of the macro, so it’s no surprise folks turn to a couple of them to start their day. “Protein is a vital component to a healthy breakfast,” Jessica Jones, MS, RD, certified diabetes educator and founder of Diabetes Digital, previously told SELF. It plays a big role in keeping you full, and serves plenty of other functions too, from helping your muscles recover after a tough workout to repairing damaged skin. In fact, you should aim to take in at least 20 grams in your morning meal to stave off pre-lunch hanger, Cara Harbstreet, MS, RD, LD, a Kansas City–based registered dietitian and founder of Street Smart Nutrition, advises.
To help you make the switch, we’ve put together a list of satisfying options that run the gamut of sweet to savory—all of which pack more protein than an egg. Some of our recs might be familiar, like a bowl of Greek yogurt or a slice of peanut butter toast, but others may surprise you—say, pancakes made with chickpea flour or bagels topped with smoked salmon. With so many high-protein breakfast foods to choose from, we’re confident you’ll find something that works for you (and your budget).
