If you’ve been to the grocery store lately, you’ve probably noticed the drastic increase in the cost of eggs. As inflation has increased and Avian Flu is on the rise in birds, egg prices have risen nationwide at Trader Joe’s, Costco, and other big box grocery stores. In fact, eggs are averaging at $5 a dozen last month, compared to $3 a dozen in January 2024, according to the Bureau of Labor Statistics. And, given that the egg supplies remain low due to the spread of Bird Flu, egg prices will only continue to rise. Because of the limited supply of eggs, grocery stores have limited how many eggs a single customer can purchase; for example, at Trader Joe’s, customers can only purchase one dozen eggs per day. This is bad news for egg lovers, as well as people who primarily get their protein from eggs. Thankfully, there are plenty of other alternative protein-packed foods that aren’t eggs — and there’s no limit on prices or quantity.
Beans & Legumes
There are so many different types of beans, and so many different easy recipes you can make with them. Soybeans have the most protein, with over 30 grams of protein per serving, and lentils are close behind with almost 18 grams. But who likes eating plain beans? Everyone has heard of the iconic dense bean salad trend, and it still remains a great way to get a bunch of protein in with only a few simple ingredients.
If you love your pasta with egg noodles or egg-y sauces, butter beans are a great substitute and have way more protein. Recipe developer Caitlin Shoemaker posted a cacio e pepe recipe with butter beans, and it looks exactly like a pasta dish, with a similar flavor profile to the Italian dish.
Edamame
Edamame is not just the default appetizer you get when you go to a sushi restaurant, it’s also protein-packed and versatile, with 17 grams of protein per serving. Believe it or not, edamame is a great addition to an egg-less breakfast, and a great substitution as a topping for avocado toast. Just soften your edamame for five minutes with some boiling water, and then add it to a bowl with some sliced avocado. Mash the two ingredients together until combined, and then spread on some toast. Normally, I would suggest adding egg, but since we’re in a shortage, you can replace it with some greens. Season how you like and you have edamame avocado toast.
Chickpeas
Chickpeas are packed with protein, with 14.5 grams of protein per serving. While these legumes are well known for being a key component of hummus, chickpeas can be used for so many other dishes as well. If you like munching on chips, crunchy chickpea poppers with oregano, onion, and paprika are a flavorful, protein-filled alternative.
Nuts
Nuts are a great way to get in some extra protein. Almonds have the highest amount of protein, with 20 grams of protein per serving, while peanuts are second with 38 grams per serving. But it’s boring to just eat a bag of almonds or peanuts. Instead, you can chop them up as a garnish for salads or noodles, add them to baked goods if you’re substituting eggs in the recipe and want some extra protein, or plate them with cheese and fruits to make charcuterie board.
Cottage Cheese
Cottage cheese is the it girl of dairy right now, and it checks out, since one cup of cottage cheese has 25 grams of protein. It’s not uncommon for people to eat cottage cheese on its own, but if you have texture issues, it might not be the most appetizing idea. Luckily, there are so many creative ways to use cottage cheese, especially in recipes that often include eggs. You can substitute cottage cheese in pasta sauces, baked goods, and scrambles for a sneaky way to get protein into a dish that might lack some.
Nut Butters
Nut butters are a delicious protein alternative. The highest nut butter in protein is peanut butter with 8 grams of protein serving, but almond butter isn’t far behind with 7 grams/serving. There are endless ways you can use different nut butters, but my favorite (and cheap) breakfast or snack is almond butter toast topped with. Plus, in a pinch, peanut butter can act as an egg substitute in baked goods such as brownies.
If you’re more of a savory person, don’t worry: you can still use nut butter for recipes. Carleigh Bodrug has a really simple recipe for peanut butter noodles with soy sauce, ginger, and sriracha. Just add the sauce to your noodles of choice, mix with broccoli for extra veg, and boom: a creamy, egg-free, protein-packed, creamy, dish.
Parmesan Cheese
Parmesan cheese is absolutely packed with protein — almost two grams of protein in just one tablespoon of parmesan cheese. This is amazing news to all parm lovers. Beyond eating plain tablespoons of parmesan, you can use the cheese as an easy, eggless sauce for your pasta. After straining your hot noodles, pour them directly into a bowl of grated parmesan cheese and mix. The hot pasta will melt the shredded cheese, making a creamy, cheesy, protein-filled pasta dish.
Tuna
Tuna has 43 grams of protein per serving, which makes it a great protein alternative to eggs. If you’re craving a savory egg scramble (but lack the eggs), tuna can be used as a replacement. Simply sauté some tuna with your choice of vegetables, add some hot sauce or soy sauce, and you have a high-protein scramble without the egg.
Alternatively, if you’re craving an egg salad sando, you can also make an easy tuna salad sandwich with no cooking required. It’s still full of protein, even without the egg.