The 6 Best High-Protein Alternatives to Eggs

Are you feeling the pinch from skyrocketing egg prices? You’re not alone. Recent hikes in egg costs have been attributed to bird flu outbreaks, rising labor expenses, and increased chicken feed prices. But fear not! If you’re looking for high-protein meal options, plenty of alternatives can keep your diet nutritious and delicious.

Here are six high-protein substitutes for eggs that will help you maintain your protein intake without breaking the bank.

1. Vegan All-Day Egg Scramble

Hodo Vegan All-Day Egg Scramble
Price: $12 at HodoFoods.com
This fluffy tofu scramble packs 12 grams of protein per three-ounce serving—equivalent to two eggs! It closely mimics the color and flavor of scrambled eggs, making it a fantastic alternative.

2. Folded Plant-Based Egg

JUST Egg Folded, Plant-Based Egg
Price: $9 at Walmart
These convenient square sheets can be cooked in a toaster oven, air fryer, or skillet. Each serving adds six grams of protein to your breakfast sandwich, and they’re made from mung beans with added spices for flavor.

3. Greek Yogurt

Fage Plain 5%
Price: $1 at Whole Foods Market
Greek yogurt is naturally high in protein, with 15 grams per 3/4 cup. The full-fat version offers a creamy texture that can satisfy your cravings for eggs, making it a versatile addition to your meals.

4. Classic Hummus

Sabra Classic Hummus
Price: $4 at Kroger
A half-cup serving of this classic hummus contains 8 grams of protein. Spread it on a whole-grain wrap loaded with veggies like red peppers, cucumbers, and carrots for a creamy, nutritious sandwich that mimics the richness of egg salad.

5. Chickpeas

365 by WFM Garbanzo Beans
Price: $1 at Amazon
Chickpeas are a powerhouse, offering 12 grams of protein per cup. Mash them onto toast, season with flaky salt and a drizzle of olive oil for a simple breakfast. Don’t forget to save the liquid from canned chickpeas—it can be used as an egg replacer in baking!

6. Whole Flax Seeds

Great Value Whole Flax Seed
Price: $7 at Walmart
Flax seeds are known for making “flax eggs”—a great egg substitute for baking. Just mix ground flax seeds with water and let it thicken. Two tablespoons provide about three grams of protein. Use your flax egg in pancakes topped with peanut butter for an extra protein boost.

With these alternatives, you can keep your meals high in protein and delicious, regardless of the fluctuating egg prices!