You might not know the precise answer to “How Much Protein Does An Egg Have,” but you’ve likely experienced the satisfying feeling after eating them. Whether you enjoy them fried, poached, or scrambled, eggs are a breakfast staple for good reason. They are not only a quick and easy meal to prepare, but they also help keep you feeling full and energized until lunchtime thanks to their protein content.
While eggs were once considered an inexpensive source of protein, recent events have changed that. Outbreaks of bird flu have significantly impacted poultry flocks, causing egg prices to soar. This price increase has led many to seek alternative breakfast options that offer similar benefits without breaking the bank. If you’re looking to replace your morning omelet with a more budget-friendly, yet equally protein-rich meal, you’re not alone. As Tom Tabler, PhD, professor of animal science at the University of Tennessee Institute of Agriculture, explained, “Eggs are in short supply and hard to find, so the price is high across the board and will likely go higher.” (It’s important to note that health authorities confirm there’s no evidence of bird flu transmission to humans through properly cooked poultry or eggs, but choosing alternatives is still a valid personal preference.)
Fortunately, there are numerous breakfast choices that can effectively fill the nutritional gap left by eggs, especially when it comes to protein. Depending on size, an egg typically provides between 5 to 8 grams of protein, making it a go-to for those seeking a protein boost in the morning. Jessica Jones, MS, RD, certified diabetes educator and founder of Diabetes Digital, emphasizes the importance of protein for a healthy breakfast, stating it’s “a vital component”. Protein is crucial for satiety, helping you feel fuller for longer, and it plays many other vital roles in the body. These roles range from muscle recovery after exercise to repairing and maintaining healthy skin. Nutrition experts like Cara Harbstreet, MS, RD, LD, recommend aiming for at least 20 grams of protein at breakfast to effectively prevent mid-morning hunger pangs.
To assist you in diversifying your breakfast menu, we’ve compiled a list of delicious and satisfying options, encompassing both sweet and savory choices, all of which deliver more protein than a single egg. While some suggestions, such as Greek yogurt or peanut butter toast, might be familiar, others, like chickpea flour pancakes or smoked salmon bagels, could offer exciting new ways to increase your protein intake at breakfast. With a wide variety of high-protein breakfast foods available, you’re sure to discover alternatives that suit both your taste and your budget.
