Millions of Americans on already tight food budgets are struggling as food prices for household staples like eggs continue to rise.
According to a Fox Business Channel report this week, egg prices rose 3.2% in December 2024, up 36.8% from the same period a year earlier, as the avian flu outbreak affected production.
If the cost of eggs is too much for you, Fox New Digital asked food experts for some egg alternatives that won’t break the bank.
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Consider these alternative ideas that may work.
1. Choose another protein
If you usually start your day with eggs, try another protein for a change.
The cost of eggs may lead breakfast lovers to consider some protein alternatives, among other suggestions. A registered dietitian shared this idea. (iStock)
“Greek yogurt is a great high-protein option,” Carol Holland, a registered dietitian with JM Nutrition in Ontario, Canada, told Fox News Digital.
She recommends pairing it with fruit and some granola for a balanced breakfast. Or create layers in yogurt by adding berries and nuts.
2. Baking with seeds
Holland recommends using 1/4 cup of fully mashed banana or smooth applesauce per egg when making thick baked goods like muffins or brownies.
These egg substitutes won’t break the budget.
“Banana in particular adds a subtle sweetness to the final product, so it may not be the best choice for savory baking,” she says.
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Another way to bake without eggs is to use flax or chia seeds.
“Mix one tablespoon of ground flax seeds or ground chia seeds with three tablespoons of water,” says Holland.
Flaxseed can be used as an egg substitute when baking. (iStock)
To get these seeds to the desired consistency, use a clean coffee grinder and mix one tablespoon of ground seeds with three tablespoons of water in place of each egg.
“Let it sit for a few minutes and it will form a thick gel that you can use in place of eggs,” Holland points out.
Another way to bake these without eggs is to use yogurt or buttermilk.
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“This will help replenish the moisture provided by the eggs during baking, and 1/4 cup of either can replace one egg in baked goods,” Holland says.
3. Find egg substitutes for your favorite fluffy treats
If you’re making pancakes, cupcakes or cakes, consider using a starch powder such as arrowroot or cornstarch, Holland advises.
Mix two tablespoons of starch with three tablespoons of water to replace one egg, she says.
One food expert says arrowroot flour can replace eggs when making pancakes, cupcakes or cakes. (iStock)
“This can also be used as a thickening agent for eggless puddings or custards,” she adds.
4. Consider pantry items
Another tip is to use pantry items to simplify egg-free meal prep.
If you’re using ground beef or pork, the crackers can help bind the meat, Holland says.
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“Just put the sprinkles in a Ziploc bag and roll them over with a rolling pin until they’re powdery,” she explains.
Fine bread crumbs will also work. Holland recommends one cup per egg.
Pantry items like bread crumbs are another egg-free food option. (iStock)
But poultry dishes are not suitable for this method.
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“However, this does not apply to ground chicken or turkey,” Holland said. “There’s not enough fat in the meat to hold things together.”
5. Make eggless fried rice
Making fried rice but can’t add eggs? There are a few things to consider.
Holland points out that the eggs add moisture and salty flavor to the dish as they cook, and you get that flavor from cooking oils like avocado oil and your choice of seasonings.
You can use cooking oil instead of eggs when frying rice. (iStock)
To make delicious fried rice, Holland says, use a wok or other large pan so you can keep the food moving over high heat.
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If you want to increase your protein content without eating eggs, alternatives like chopped meat or legumes (such as navy beans or edamame) are a smart choice, Holland says.
6. Choose egg-free egg rolls
As unusual as it sounds, the omelet “is made with chickpea flour, oil and water,” Holland said.
Eggless omelets can be made with chickpea flour, oil and water. (iStock)
“The end result is kind of like a delicious pancake.”
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Add your choice of fillings, fold the plate, and you’ve got a protein-packed meal that can be customized to personal taste, she says.
