by Beth Trimarco
The egg shortage in the U.S. has left breakfast lovers feeling scrambled. With prices soaring and shelves barren, the once-humble egg — an American breakfast staple — has become a luxury item, forcing families to poach alternatives wherever they can. Angie Kalousek Ebrahimi, senior director of Lifestyle Medicine at Blue Shield of California, shares some egg alternatives and breakfast essentials.
Eggs are an American staple
When people think ‘American breakfast,’ they often envision a plate of sunny-side up eggs. Some also associate eggs with a hearty breakfast, tying them to productivity and a strong start to the day, shared Kalousek Ebrahimi.
“Eggs have been woven into our culture for generations,” she said. “It comes from a time when people had chickens in their backyards or on rooftops, and they just grabbed eggs every morning. But that’s generally not how most people live today.”
Yet eggs remain a breakfast of choice because are packed with protein and healthy fats, making them satisfying and preventing mid-morning crashes. What’s more, they cook quickly and can be made in countless ways — so they fit into almost any morning routine.
“Eggs can be a ‘go-to,’ so alternatives need to be quick, easy, repeatable and most importantly delicious,” said Kalousek Ebrahimi. “But eggs also lack fiber, so finding a replacement might actually be an opportunity to branch out to a more complete breakfast. The healthiest winning triple combination that will keep you satisfied the longest combines protein, healthy fats, and high fiber.”
Egg-alternative breakfasts
Below, Kalousek Ebrahimi offers her suggestions for egg-alternative breakfasts that hit the triple marks for nutrition.
- Greek yogurt or cottage cheese, with fruit, nuts and a handful of low-sugar granola for extra fiber.
- Keto oatmeal packed with nuts and seeds. Add fruit and nut butter for extra fiber and protein.
- Almond flour pancakes with fruit for fiber and chia or flax seeds for extra protein.
Though these examples are Kalousek Ebrahimi’s top recommendations, she also mentioned other options to replace egg protein, such as turkey sausage for meat lovers or non-dairy eggs or tofu scrambles for those who prefer plant-based diets. She stressed that the important thing is pairing these with other foods that are high in fiber to keep you sated longer. She also warned that people should try to avoid foods like toast or boxed cereal, which spike your blood sugar and could cause a mid-morning crash — and can also contribute to metabolic syndrome over the long-term.
“Our bodies are made up of billions of cells, and every single cell uses the fuel you give it,” said Kalousek Ebrahimi. “Your body only runs on what you feed it. So when you eat the right nutrients and combinations of foods, your cells and body are regenerated.”
Beyond health, eggs are also a comfort food, and missing out can be a sad disruption in people’s daily lives.
“I eat the same thing for breakfast every day, and so do a lot of others. People create rituals because they make you feel good and give you comfort,” said Kalousek Ebrahimi. “So having a new breakfast might jar your routine. But choosing healthy alternatives might be a welcome surprise: they taste delicious, keep you sated and can fire up your entire day.”