Most mornings in my off-campus house start the same way. A roommate or two groggily crack eggs into a sizzling pan, filling the kitchen with the smell of butter. But lately, the bird flu has completely scrambled our routine.
The ongoing egg shortage is due to a severe outbreak of Avian Influenza, which has wiped out roughly 20 million egg-laying chickens in the U.S. within the last quarter, leading to soaring prices and empty grocery store shelves.
With supply dwindling, my roommates and I have been left to rethink our go-to breakfast staple. Instead of giving up on a hearty, protein-filled start to the day, we’re getting creative. Here are some affordable, egg-free high-protein breakfast ideas that fueled me through class to my next meal.
Greek Yogurt Power Bowl
A Greek yogurt power bowl, like this one from @stasiaworldd on TikTok, is a simple, protein-packed alternative if you miss eggs in your morning routine. Start with a cup of Greek yogurt, which is naturally high in protein. Then, top it with chia seeds, peanut butter, granola, and fresh berries or bananas for added nutrients and texture. A drizzle of honey can add a touch of sweetness, making this a satisfying and balanced way to start your day,
Savory Cottage Cheese Toast
For something savory, cottage cheese toast is an easy, high-protein option. My favorite recipe comes from @eatpayylove on TikTok. Spread half a cup of cottage cheese on whole-grain toast. Then, top with avocado slices and a sprinkle of everything bagel seasoning for extra flavor. Cherry tomatoes or smoked salmon can sometimes be pricey but great additions, making this toast both refreshing and filling.
Peanut Butter Banana Protein Smoothie
A peanut butter banana protein smoothie is an excellent choice if you prefer something quick and drinkable. Blend a frozen banana with milk, a scoop of protein powder, peanut butter, and a dash of cinnamon for a creamy, nutrient-dense breakfast. Plus, you can sub out the milk and protein powder with flavored nutrition shakes for sale in the food retail spots on campus. TikTok creator @fitfoodieselma has an excellent recipe for a peanut butter banana protein smoothie that has only four ingredients. It’s perfect for busy mornings and provides long-lasting energy thanks to protein, healthy fats, and natural sugars.
Tofu Scramble With Veggies
For those who love a warm, hearty breakfast and the texture of scrambled eggs, a tofu scramble with veggies can be a great egg substitute. Crumble tofu and saute it with olive oil, turmeric, garlic powder, and paprika to give it a flavorful, golden finish. Adding spinach, bell peppers, and even black beans boosts the protein and fiber content, making this dish both nutritious and satisfying. TikTok creator @themodernnonna makes this recipe look almost too easy.
Overnight Oats With Protein Boost
Overnight oats with a protein boost, like this recipe from @momnutitionist on TikTok, are a great make-ahead option for busy mornings. Combine rolled oats with milk, chia seeds, protein powder, almond or peanut butter, and cinnamon. Then, let it sit in the fridge overnight. By morning, you’ll have a thick, creamy, high-protein, filling and delicious breakfast, especially when topped with frozen or fresh fruit.
Smoked Salmon & Cream Cheese Wraps
For a more savory and meal-preppable option, smoked salmon and cream cheese offer a delicious, protein-rich start to the day. Spread cream cheese onto a whole wheat or high-protein tortilla, then layer with smoked salmon, spinach, and thinly sliced cucumbers. Try this recipe from @foodbyrosaisabel on TikTok, which includes red pesto, red onions, and fresh dill. Roll it up, slice it into pinwheels, or eat it as a full wrap for a quick, no-cook breakfast packed with healthy fats and proteins.