Egg prices have been on a rollercoaster ride in recent years, leaving many consumers wondering if they’re worth the cost. While inflation and supply chain disruptions have played a role, a major driver behind the rising prices is the ongoing outbreak of avian influenza (bird flu). This disease has devastated poultry farms, leading to mass cullings of chickens and severe supply shortages.
But skyrocketing prices aren't the only reason to rethink eggs. Recent research sheds light on health concerns associated with egg consumption, particularly regarding cholesterol and heart disease. As alternatives become more accessible, it’s worth asking—do we really need eggs at all?
Egg Prices & Bird Flu: A Crisis That Started in 2022
The current avian influenza (H5N1) outbreak in the U.S. began in February 2022, quickly spreading through commercial poultry farms. By the end of 2022, more than 57 million birds had been culled to control the outbreak, making it the worst bird flu outbreak in U.S. history. The loss of millions of egg-laying hens sent egg prices soaring, with a ~138% increase in prices by December 2022, according to the U.S. Bureau of Labor Statistics.
The situation worsened in 2023, when egg recalls were issued due to contamination concerns. In September 2023, the FDA recalled eggs in multiple states due to Salmonella contamination, raising further concerns about food safety.
By 2024, the outbreak continued to evolve, extending beyond poultry to dairy cattle, with the USDA confirming H5N1 cases in dairy cows in March 2024. This raised concerns about milk safety and further supply disruptions. Even more alarming, the virus jumped to humans, with nearly 70 human cases reported in the U.S. by early 2025, primarily among farm workers exposed to infected animals. In February 2025, Nevada reported its first human case involving a dairy worker, and just a month prior, the first human death linked to H5N1 was reported in Louisiana, where an elderly individual with underlying health conditions contracted the virus from infected backyard poultry.
With no clear end in sight, egg prices remain unstable, and consumers continue to bear the financial burden. But even if eggs were affordable, should we still be eating them?
The Health Risks of Eating Eggs
For years, eggs were praised as a nutritional powerhouse, but recent studies have raised concerns about their impact on cholesterol, heart disease, diabetes, and even cancer risk.
Eggs & Cholesterol: The Science Is Clear
Eggs are high in dietary cholesterol, with a single egg containing around 186 mg, which is more than half the daily recommended limit. While some argue that dietary cholesterol has little impact on blood cholesterol, multiple studies suggest otherwise:
A 2019 study published in JAMA found that higher egg consumption was associated with an increased risk of cardiovascular disease (CVD) and premature death.
A 2021 study from PLOS Medicine confirmed a link between egg consumption and higher cholesterol levels, leading to an increased risk of heart disease.
The 2021 European Journal of Nutrition published a study on egg consumption and all-cause mortality, finding that higher egg intake was associated with increased risk of death from cardiovascular and metabolic diseases.
A 2023 scoping review for the Nordic Nutrition Recommendations found that higher egg intake can increase serum total cholesterol and negatively impact the LDL ("bad") to HDL ("good") cholesterol ratio. While evidence on diabetes risk was inconsistent, the study still advised caution regarding egg consumption.
Diabetes, Insulin Resistance & Cardiovascular Risks
A 2023 study published in BMC Cardiovascular Disorders found that consuming more than five eggs per week was linked to a 10% increased risk of cardiovascular disease, particularly among individuals with diabetes and obesity.
Egg consumption has also been linked to an increased risk of type 2 diabetes, with several studies suggesting that frequent egg intake can contribute to insulin resistance:
A 2009 study published in Diabetes Care found that higher egg consumption was associated with an increased risk of type 2 diabetes, potentially due to impaired glucose metabolism.
A 2011 study in Public Health Nutrition suggested that egg consumption was associated with lower insulin sensitivity and clearance, possibly mediated by dietary cholesterol or body mass index (BMI).
A 2020 study published in the British Journal of Nutrition reported that higher egg consumption was positively linked to an increased risk of diabetes in Chinese adults.
Choline, Eggs & Cancer Risks
Beyond cholesterol and heart disease, eggs contain high levels of choline, a nutrient that may play a role in certain cancers:
A 2012 study published in Cancer Prevention Research found that men consuming 2.5 or more eggs per week had an 81% increased risk of lethal prostate cancer compared to those consuming less than 0.5 eggs per week. The same study reported that men with the highest choline intake had a 70% increased risk of lethal prostate cancer.
A 2023 study published in Nutrients suggested that higher dietary choline intake may be linked to an increased risk of colorectal cancer and its precursors, such as polyps.
What Does This Mean for Your Health?
With growing scientific evidence pointing to egg consumption’s negative effects on cholesterol, heart disease, diabetes, and cancer risk, many health professionals now recommend limiting or eliminating eggs as part of a heart-healthy, plant-based diet.
Egg Replacements: What to Use Instead
Going egg-free is easier than ever, thanks to a wide range of plant-based substitutes that work well in cooking and baking. Whether you need eggs for binding, moisture, or structure, there’s a simple, effective alternative available.
For Baking: 🍪🧁
These substitutes work well in cakes, muffins, cookies, and other baked goods:
✔ Flaxseed "Egg" – 1 tbsp ground flaxseed + 3 tbsp water (best for muffins, cookies)
✔ Chia "Egg" – 1 tbsp chia seeds + 3 tbsp water (great for binding)
✔ Applesauce – ¼ cup unsweetened applesauce (adds moisture)
✔ Mashed Banana – ¼ cup mashed banana (adds natural sweetness)
✔ Aquafaba (Chickpea Brine) – 3 tbsp aquafaba (best for meringues, macarons, and whipped textures)
✔ Commercial Powdered Egg Replacements – Follow package instructions (great for structure in cakes, pancakes, and muffins)
For Cooking (Scrambled or Omelets): 🍳🌱
These swaps work well in savory dishes where eggs are typically used in a scrambled or binding form:
✔ Tofu Scramble – Crumbled tofu sautéed with turmeric, nutritional yeast, and veggies (mimics scrambled eggs)
✔ Chickpea Flour Omelet – Mixed with water, spices, and veggies for a high-protein alternative
✔ Just Egg – A ready-made plant-based liquid egg substitute that cooks like real eggs
Protein-Rich Egg-Free Breakfast Alternatives
Many people rely on eggs for protein, but there are plenty of plant-based alternatives that match or even surpass the protein content of two eggs (12g). Whether you're looking for a savory or sweet breakfast, these delicious, nutrient-dense options will keep you full and energized—without the cholesterol.
How These Compare to Eggs
Recipe | Protein (g) |
2 Large Eggs | 12g |
Tofu Scramble Breakfast Bowl | 15g |
Chickpea Omelet with Black Beans, Spinach & Mushrooms | 12g |
Tempeh Breakfast Hash with Vegetables | 18g |
Lentil Flour Muffins with Soy Milk | 15g |
Peanut Butter on Whole Grain Toast | 12g |
Smoothie with Greens, Chia, and Fruit | 12g |
Oatmeal with Flax, Walnuts, and Berries | 12g |
Sweet Potato Waffles | 11g |
1. Tofu Scramble Breakfast Bowl (15g Protein) 🥣
Scrambled tofu is one of the best high-protein egg alternatives. By sautéing firm tofu with turmeric, black salt (for an eggy flavor), and veggies like bell peppers and spinach, you get a hearty, satisfying breakfast packed with plant-based protein.
🔹 Boost it: Add nutritional yeast for a cheesy flavor and extra B vitamins!
2. Chickpea Omelet with Black Beans, Spinach & Mushrooms (12g Protein) 🌱
Chickpea flour (also known as besan) makes an amazing egg-free omelet. When mixed with water, black salt, and spices, it turns into a fluffy, protein-packed dish. Adding black beans, spinach, and mushrooms makes it even heartier and higher in protein.
🔹 Boost it: Serve with avocado toast or a side of salsa!
3. Tempeh Breakfast Hash with Vegetables (18g Protein) 🍠
Tempeh is a fermented soybean product that’s even higher in protein than tofu. When crumbled and pan-fried with potatoes, bell peppers, and onions, it creates a savory breakfast hash that’s filling, flavorful, and protein-rich.
🔹 Boost it: Add spinach or kale for extra nutrients!
4. Lentil Flour Muffins with Soy Milk (15g Protein) 🧁
Baking without eggs? Lentil flour + soy milk is a game-changer. These muffins are not only fluffy and moist, but they’re protein-dense, thanks to the combination of lentils and plant-based milk.
🔹 Boost it: Add chia seeds or walnuts for more protein and healthy fats!
5. Peanut Butter on Whole Grain Toast (12g Protein) 🥜
Sometimes, simple is best. Whole grain toast with natural peanut butter delivers a solid dose of protein with healthy fats and fiber, keeping you full for hours.
🔹 Boost it: Sprinkle hemp seeds or sliced bananas on top for extra nutrition!
6. Smoothie with Greens, Chia, and Fruit (12g Protein) 🥤
A high-protein smoothie can be just as filling as eggs—especially when using soy milk, chia seeds, and leafy greens like spinach or kale. Blend with banana, berries, and flaxseeds for a well-rounded, protein-packed start to the day.
🔹 Boost it: Add vegan protein powder for an even bigger protein boost!
7. Oatmeal with Flax, Walnuts, and Berries (12g Protein) 🍓
Oats provide a solid protein base, but adding flaxseeds, walnuts, and berries gives this classic breakfast a serious nutritional and protein boost.
🔹 Boost it: Swap water for soy milk to add even more protein!
8. Sweet Potato Waffles (11g Protein) 🧇
Sweet potatoes aren’t just delicious—they add fiber, vitamins, and plant-based protein to your breakfast. Using whole wheat flour, flax eggs, and soy milk, these waffles are a nutrient-rich alternative to traditional egg-based waffles.
🔹 Boost it: Serve with almond butter or crushed pecans for extra protein!
The Bottom Line: Eggs Are Replaceable!
With prices soaring, bird flu outbreaks, and mounting health concerns, it’s time to rethink our reliance on eggs. Eggs are not essential—there are plenty of healthier, cost-effective, and environmentally friendly alternatives available.
So, instead of stressing over the rising cost of eggs, consider making the switch to plant-based alternatives. Your wallet, health, and the planet will thank you!
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