If you’ve been to the grocery store lately, you’ve probably noticed that egg prices are just about at ridiculous levels. Thanks to the avian flu, this breakfast (and sometimes dinner) staple has become a less affordable source of easy protein. If you’re wondering how to maintain your protein intake without further cracking open your wallet—or an egg – we’ve got you.
We checked in with our man, Matt Dengler, owner and dietitian at RxRD Nutrition to find some protein-packed options that can fuel your runs and recovery just as effectively. Here are five worth adding to your grocery list!
Greek Yogurt: Creamy, Versatile, and Protein-Packed
Greek yogurt is a nutritional powerhouse that delivers around 10 grams of protein per 100 grams. It’s also rich in calcium and probiotics, which support bone health and gut function—key for runners who put their bodies through the wringer. Whether you enjoy it plain, mix it into a smoothie, or layer it with fruit and granola in a parfait, Greek yogurt is a delicious way to start your day.
Cottage Cheese: The Recovery Champion
It’s more than fair to say cottage cheese is having a moment. The dairy-based protein star, provides about 25 grams of protein per cup. Its casein content—a slow-digesting protein—makes it ideal for muscle recovery, especially after long runs or strength training sessions. Plus, it’s loaded with essential nutrients like calcium, phosphorus, and vitamin B12.
Protein Powder: Quick and Customizable
For runners in a hurry, protein powder is a convenient option. Whey protein is a complete protein source that supports muscle recovery and repair, while plant-based powders (like pea or hemp) cater to vegans or those with dairy sensitivities. Stir it into oatmeal, blend it into smoothies, or even bake it into just about anything for a protein boost that fits your morning routine.
Tofu: A Plant-Based Powerhouse
Tofu isn’t just for lunch or dinner—it’s also a fantastic breakfast option. With 9 grams of protein per 100 grams and all eight essential amino acids, tofu can be scrambled as an egg substitute or added to breakfast bowls for a hearty start to your day. Bonus: It’s packed with magnesium and zinc to support muscle function and recovery.
Chickpeas: Another Best Bean
Chickpeas might not scream “breakfast,” but they really versatile! With 12 grams of protein per cup, they can be blended into savory spreads like hummus or even roasted for a crunchy topping on avocado toast. Packed with iron and magnesium, they’re perfect for runners looking to maintain energy levels during training and recovery. And don’t sleep on chickpea flour. It’s high protein, high fiber, and a great gluten-free option for baking, flatbreads, and more.
Why Protein Matters for Runners
Protein plays a critical role in muscle repair and recovery after workouts—especially for runners who log high mileage or hit the gym regularly. According to Dengler, “protein helps prevent muscle breakdown overnight and supports overall training adaptations.” Whether you’re training for your first 5K or your next marathon, incorporating these alternatives into your diet can help you stay strong without relying solely on eggs.
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