Making the Most of Your Eggs: Smart Tips for When Prices Are High
Eggs are a quick and easy way to consume protein, especially during the morning rush. But the high price of eggs is leaving many households looking for ways to stretch their supply without sacrificing nutrition and flavor.
Whether you're a dedicated home cook or just trying to make your groceries last longer, these expert-backed tips from nutrition experts at University of Utah Health will help you get the most out of every egg.
Stretch Your Eggs with Smart Substitutes
Eggs are packed with protein, vitamins, and minerals. They’re also filling, which makes them a great main dish. If you’re using them sparingly, consider loading up your meals with other nutritious options.
- Use eggbeaters and egg whites. These pre-cracked eggs can be a cheaper alternative to shelled eggs and an equally great source of protein.
- Load up on veggies. Make a breakfast scramble with sauteed vegetables and feta cheese. Eat with a couple of slices of whole wheat toast or your favorite fruit.
- Beef up your breakfast. Literally, add more lean meat and potatoes in your breakfast sandwich or burrito.
- Substitute with tofu. Tofu can be crumbled and sauteed just like an egg. Add in veggies, spices, cheese, or nutritional yeast. Put on toast for a balanced meal.
Consider Alternative Protein Sources
“When we think of eggs, we automatically think of protein,” says Leigh Shanor, a nutrition and dietetics graduate student who works with the Osher Center for Integrative Health. “In all actuality, eggs have about 6 grams of protein per large egg, so some protein but not an astronomical amount.”
While eggs are a quick and convenient food choice, you can get your morning protein in many ways.
- Greek yogurt: 1 cup, 18 grams
- 2% cottage cheese: 1 cup, 25 grams
- Nut butters: 2 tbsp, 8 grams
- 2% cow’s milk: 1 cup, 8 grams
- Protein powder: 1 scoop, 10-30 grams
- Turkey sausage or plant-based meat: 2 links or patties, 8-12 grams
- Tofu: I cup, 20 grams
- Chia seeds: 2 tbsp, 6 grams
Not sure how to incorporate these foods? Here are some ideas:
- Make a parfait with Greek yogurt or cottage cheese. Top with berries, granola, nut butter, or chia seeds.
- Load up the blender with fruit, spinach, oats, milk, or nut butter to make a smoothie. Throw in a scoop of protein powder for an extra boost.
- You can never go wrong with cereal and milk. Make sure to choose a whole-grain cereal that is high in fiber. This can be used with cow’s milk, soy milk, or almond milk with added protein.
- Toast it up with a slice of whole grain bread topped with nut butter and bananas. Or make it savory with cottage cheese and slices of avocado.
Get Creative with Egg-Less Recipes
When cooking or baking, you can replace eggs with alternatives to conserve your supply. While nothing can truly replace the taste of an egg, you can try these plant-based swaps:
- Flaxseed egg: Nearly identical in consistency to an egg, mix 1 tbsp ground flaxseeds with 3 tbsp warm water. Let sit for 15 minutes.
- Chia eggs: Like a flax egg and often used in vegan dishes, mix 1 tbsp chia seeds and 2-3 tbsp of water. Let sit for 15 minutes.
- Chickpea liquid: Also known as aquafaba, 3 tbsp equals 1 egg.
If your recipe doesn’t need the same stiffness that an egg provides, you can try adding additional oil or baking soda. You can also try subbing in an extra banana or ¼ cup apple sauce.
“Over time, the price of eggs should come down, but finding foods that are affordable, healthful, and enjoyable is what’s most important,” Shanor says.
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