The dietitian-approved trick to replace eggs without breaking the bank

Eggs pack 6 to 7 grams of protein each, making them a favorite among athletes and health-conscious eaters. But with bird flu outbreaks and demand spiking around Easter, prices are hitting record highs. Thankfully, there are plenty of affordable, protein-rich foods that can easily fill the gap. Here are four smart swaps dietitians suggest:

1. Canned Sardines

Budget-friendly and packed with complete protein, canned sardines are a nutritional powerhouse. One 3-ounce serving delivers about 18 grams of protein—nearly triple that of an egg. They’re also loaded with omega-3s, which support heart and brain health. Try them on toast or toss them into salads for a quick, high-protein meal.

2. Chickpeas

These plant-based protein stars offer about 15 grams per 100 grams—well above what eggs provide. Chickpeas are also rich in fiber and slow-digesting carbs, helping to fuel your day and keep you full. They’re super versatile too: enjoy them in curries, salads, or as classic hummus.

3. Greek Yogurt

When it comes to dairy, Greek yogurt is a protein standout. A 100g serving has roughly 10 grams of protein—almost twice as much as regular yogurt. It also delivers calcium and gut-friendly probiotics. Whether you eat it plain, with fruit, or drizzled with honey, it’s a delicious and nutritious way to power up.

4. Almonds

With 6 grams of protein per ounce (about a small handful), almonds are on par with eggs when it comes to protein—but they bring even more to the table. Packed with healthy fats, fiber, and essential minerals, they’ve been named the most nutritious food on the planet by the BBC. Keep a stash on hand for a quick, energizing snack anytime.