Egg prices skyrocket: 6 alternative food options to try

Millions of Americans already on tight grocery budgets are scrambling as food prices of household basics such as eggs continue to inch higher and higher. 

Egg prices rose 3.2% in Dec. 2024 and are up 36.8% compared with a year ago amid a bird flu outbreak that has impacted production, FOX Business reported this week. 

If the rising cost of eggs is stretching your budget, Fox News Digital consulted a food specialist for some economical egg substitutes that won't strain your wallet.

Here are some practical alternative suggestions to consider. 

1. Choose a different protein.

If you usually kick off your morning with eggs, consider switching it up and opting for a different source of protein. 

"According to Carol Holland, a registered dietitian at JM Nutrition in Ontario, Canada, Greek yogurt is an excellent choice for those seeking a high-protein snack," she shared with Fox News Digital. 

She suggested pairing it with fruit and a bit of granola for a balanced breakfast. Or create layers in the yogurt by adding berries and nuts.

2. Incorporate seeds into your baking

When making dense baked goods such as muffins or brownies, use ¼ cup of fully mashed banana or smooth applesauce for each egg, Holland suggested. 

These egg substitutes are budget-friendly.

"Banana will particularly contribute a gentle sweetness to the end result, so it may not be the ideal option for savory baking," she remarked. 

Another method of skipping eggs while baking is to use flax or chia seeds. 

"Holland recommended combining one tablespoon of ground flaxseed or ground chia seed with three tablespoons of water." 

For optimal consistency with these seeds, start by using a clean coffee grinder. Combine one tablespoon of ground seeds with three tablespoons of water to substitute for each egg. 

"Holland mentioned that if you allow it to rest for a few minutes, it will turn into a thick gel that can serve as a substitute for eggs."

An alternative method to prepare these goodies without using eggs is by incorporating yogurt or buttermilk. 

"Holland explained that this will serve to restore the moisture in baking that eggs typically contribute, and that using ¼ cup of either option can substitute for one egg in recipes."

3. Discover alternatives to eggs for your beloved fluffy dishes

When preparing pancakes, cupcakes, or cakes, Holland recommended incorporating a starchy powder such as arrowroot powder or cornstarch. 

She suggested combining two tablespoons of starch with three tablespoons of water as a substitute for one egg. 

"She further explained that this will serve as a thickening agent for pudding or custard recipes that do not include eggs."

4. Take into account pantry staples

Another trick is to use pantry items to streamline an egg-free food prep. 

According to Holland, incorporating saltine crackers can assist in binding ground beef or pork. 

"Simply place some saltines in a Ziploc bag and roll a rolling pin over them until they turn into a fine powder," she described. 

You can also use fine breadcrumbs. Holland recommended using one cup for each egg. 

However, poultry recipes may not yield good results with this technique. 

Holland mentioned, "Using ground chicken or turkey won't be effective. The meat lacks sufficient fat to bind the ingredients properly."

5. Prepare fried rice without eggs 

If you're preparing fried rice without eggs, there are several alternatives to keep in mind. 

According to Holland, incorporating egg into this dish not only enhances moisture during the cooking process but also imparts a rich, savory taste. This effect can be complemented by using a cooking oil like avocado oil and adding your preferred seasonings. 

For delicious fried rice, grab a wok or a spacious skillet to ensure you can stir the ingredients continuously at a high heat, as advised by Holland. 

According to Holland, if you want to increase your protein intake without using eggs, consider using options like finely chopped meat or legumes such as navy beans or edamame as great substitutes.

6. Opt for an omelet without eggs.

While it may seem unconventional, this omelet "is prepared using chickpea flour, oil, and water," Holland explained. 

"The final outcome resembles a delicious savory pancake." 

Stuff your preferred fillings inside, fold it over, and you’ve created a protein-packed dish that can be tailored to suit individual preferences, she mentioned.