Egg prices fluctuate in the US: Why is it happening? Protein alternatives to try

Egg prices in the U.S. have soared to record highs due to bird flu outbreaks, significantly impacting supply chains and consumer costs. However, recent reports indicate that prices have started to decline as production stabilizes. Despite this temporary relief, recurring outbreaks of bird flu highlight the volatility of the egg market.


Being prepared for market fluctuations ensures that dietary needs remain unaffected, even during shortages. By diversifying protein sources, consumers can maintain a balanced, nutritious diet regardless of egg supply challenges.


Here are a few protein alternatives that can be used as a substitute for eggs.

Chickpeas are a good protein source, providing about 12 grams per cup. In addition to their use in foods such as salads and stews, the liquid from canned or cooked chickpeas, called aquafaba, is a great egg replacement when baking. Aquafaba has the ability to replicate the binding and leavening functions of eggs, so it can be used in recipes such as meringues, mousses, and cakes.

Lentils yield approximately 18 grams of protein per cooked cup and contain fiber, iron, and folate. Lentils can be used in several recipes, ranging from soups to salads, and even served as a base for vegetarian patties, with a thick, filling texture and nutritional profile.

Tofu, derived from soybeans, is a versatile protein source with approximately 10 grams of protein per half-cup serving. Its varying textures, from silken to extra firm, allow it to be used in diverse culinary applications, such as scrambles, stir-fries, and smoothies. Tofu's neutral flavor absorbs seasonings well, making it adaptable to various recipes.

Greek yogurt stands out for its high protein value, with approximately 10 grams per 100 grams. It is a great foundation for breakfast bowls, smoothies, and can even replace sour cream in dishes.

Cottage cheese contains about 12 grams of protein per half-cup. Its creamy texture and mild flavor make it ideal for both sweet and savory preparations, such as salads, toasts, and desserts.

Almonds contain about 6 grams of protein per ounce (about 23 almonds). They can be eaten whole, as almond butter, or added to many dishes to provide a crunchy texture and nutritional value.

Pumpkin seeds, or pepitas, have about 7 grams of protein per 28 grams. Pumpkin seeds are also high in magnesium, iron, and healthy fats, making them a healthy addition to salads, granolas, and breads.

Quinoa is a complete protein, yielding about 8 grams of protein per cup when cooked. Quinoa is versatile and can be eaten in salads, bowls, and as a replacement for rice, adding protein and fiber to meals.

Boneless, skinless chicken breast is a lean protein, providing around 31 grams of protein per 100 grams. It can be cooked in a variety of ways, such as grilling, baking, and sautéing, and is a mainstay of many diets.

Young soybeans, or edamame, contain about 17 grams of protein per cup when cooked. They can be eaten as a snack, thrown into salads, or added to stir-fries, and have a fresh, slightly sweet taste.

Cheddar cheese has about 7 grams of protein per 28 grams. It can be utilized in any number of dishes, such as sandwiches, salads, and as a baked dish topping, providing flavor as well as protein.

Chia seeds contain approximately 4 grams of protein per 2 tablespoons. They are additionally high in fiber and omega-3 fatty acids, making them a healthy way to add nutritional value to puddings, baked goods, and smoothies.