Eggs: Avian Flu, Shortages—A Tragedy or an Opportunity for Better Health?
- Jitka Burger
- Mar 10, 2025
- 3 min read
Eggs: Avian Flu, Shortages—A Tragedy or an Opportunity for Better Health?
You may have noticed empty store shelves where eggs used to be. So, what happened?
According to the Centers for Disease Control and Prevention (CDC), the current egg shortage in the United States is largely the result of widespread outbreaks of avian influenza, commonly known as “bird flu.” Millions of egg-laying hens have been culled on commercial farms in an effort to control the spread of the virus, significantly reducing egg production and driving prices sharply higher [1].
While this situation has created frustration for many consumers, it may also provide an unexpected opportunity to reconsider the role eggs play in our diets—and to explore healthier plant-based alternatives.
Why are Eggs So Controversial?
Eggs have long been promoted as a convenient source of protein, vitamins, and minerals. However, they are also one of the richest sources of dietary cholesterol in the modern diet. One large egg contains approximately 186 mg of cholesterol, most of it found in the yolk.
Research on eggs remains controversial, and not all studies reach the same conclusions. However, several large observational studies have linked higher egg consumption with an increased risk of type 2 diabetes, cardiovascular disease, and higher overall mortality.
For example:
A large study published in Diabetes Care found that frequent egg consumption was associated with a significantly higher risk of developing type 2 diabetes in both men and women [2].
Another major study published in JAMA reported that higher dietary cholesterol and egg intake were associated with an increased risk of cardiovascular disease and death from any cause [3].
Some researchers believe that the cholesterol and choline found in egg yolks may contribute to cardiovascular disease risk in certain individuals, especially when consumed regularly as part of a typical Western diet.
A Good Time to Explore Healthier Alternatives
For people who enjoy eggs, shortages and rising prices may feel inconvenient. But this may also be the perfect time to experiment with plant-based alternatives that are naturally cholesterol-free and associated with better long-term health outcomes.
Many people are surprised to learn how easy it is to replace eggs in cooking and baking.
Plant-Based Alternatives to Scrambled Eggs
One of the most popular egg replacements is tofu scramble. When seasoned properly, tofu can closely mimic the texture and appearance of scrambled eggs while providing protein, iron, and other nutrients—without cholesterol.
For a quick and satisfying breakfast idea, check out my 5-minute tofu scramble recipe.
Healthy Egg Replacements for Baking
Eggs can often be replaced with simple whole-food ingredients that work beautifully in baking.
Common substitutes include:
Aquafaba (the liquid from canned chickpeas)
Unsweetened applesauce
Mashed banana
Silken tofu
Flaxseed or chia “egg”
(1 tablespoon ground flax or chia seeds + 3 tablespoons water)
Pureed pumpkin
The best substitute depends on the recipe and the texture you want to achieve. Fortunately, vegan versions of nearly every baked good can now be found online.
If you’d like a more comprehensive list of healthy substitutions and beginner-friendly recipes, you can request my free Vegan Starter Kit.
Key Takeaways
Egg shortages in the U.S. are largely linked to avian flu outbreaks.
Eggs are one of the most concentrated sources of dietary cholesterol.
Several large studies have associated higher egg consumption with increased cardiometabolic risk.
Plant-based alternatives can replace eggs in most recipes with little difficulty.
Shortages may encourage consumers to discover healthier and more sustainable food choices.
Final Thoughts
Although rising egg prices and shortages can be frustrating, they may also encourage many people to discover healthier, plant-based foods they might not have otherwise tried.
Replacing eggs with whole plant foods does not mean sacrificing flavor or convenience. In many cases, it simply means discovering new ingredients and recipes that support long-term health while reducing dependence on animal agriculture.
Sometimes, unexpected challenges can become opportunities for positive change.
References:
[1] https://www.cdc.gov/bird-flu/situation-summary/data-map-commercial.html, Accessed March 10, 2025
This article has been archived. Confirmed Pathogenic Avian Flu in Commercial & Backyard Flocks | APHIS, Accessed May 23, 2026
Djoussé L, Gaziano JM, Buring JE, Lee IM. Egg consumption and risk of type 2 diabetes in men and women. Diabetes Care. 2009;32(2):295-300. doi:10.2337/dc08-1271
Zhong VW, Van Horn L, Cornelis MC, et al. Associations of Dietary Cholesterol or Egg Consumption With Incident Cardiovascular Disease and Mortality. JAMA. 2019;321(11):1081-1095. doi:10.1001/jama.2019.1572
