As the price of eggs rose to shocking levels early this year, I began to consider whether eggs really were the most affordable and filling option for breakfast.
The verdict? Even though the price of eggs has doubled — even tripled over the last year, eggs remain a low-cost option for the amount of sustained energy they provide. Two scrambled eggs made at home still only cost about $1 to make, contains 12 grams of protein and they will fill you up for several hours.
Comparatively, a bowl of cereal with milk costs around 75 cents per serving, but only has 4 grams of protein.
However, as the low supply of eggs drives the price up, it’s worth considering breakfast alternatives. Here at Wolff’s Apple House, we have quite a few delicious breakfast options including Baker Street Multigrain bread, several varieties of granola and steel cut oats.
Don’t forget to load up your multigrain bread with nut or seed butter! We have some awesome flavors from Nutty Novelties Nut Butters and Mother Butter Seed Butter. Nutty Novelties nut butters are made locally and advertise that they are “Nut butters that are high in protein, low in sugar, all natural and made for YOU, right in Telford PA.” They also have a blog with many tantalizing recipes! Be sure to bookmark it here. Mother Butter is a nutritious multi-purpose seed spread, a deliciously healthy alternative to nut butters. The ingredients are simple: Pumpkin Seeds, Sunflower Seeds, Flax Seeds, Sesame Seeds, Coconut Sugar and Sea Salt. Mother Butter is also a local company based out of Philadelphia. They also have a beautiful blog with many delicious recipe ideas. Check it out here! We love partnering with small local businesses and showcasing their unique products in our farm market.
Getting back to the nutrition facts: two slices of multigrain toast with a total of 2 tablespoons of peanut butter has about 12 grams of protein, which is the same amount of protein as 2 eggs. (Granted, there’s more carbs in the toast). You can get really creative with your toast and add sliced bananas or apples, a drizzle of honey, even chia seeds. In this recipe we used Pink Lady® apples, but you could use any of your favorite apples.
Since it can be easier to visualize things in a list, here’s a quick comparison on protein in various breakfast options:
- 2 fried eggs – 12 grams of protein
- 2 slices of multigrain toast with peanut butter – 12 grams of protein
- 1 bowl (2 oz) Cheerios – 4 grams of protein
- 1/4 cup serving steel cut oats – 5 grams of protein (add a gram of protein per tbsp of nuts)
- 1 tbsp sun butter – 2.8 grams of protein
- 1 tbsp peanut butter – 4 grams of protein
Plus, try the recipe we posted last week for apple peanut butter baked oatmeal. This recipe is kid-friendly and a great make-ahead breakfast if your mornings are rushed.
If you’re looking for recipes without many refined sugars, take a look at our blog archives for recipes like:
Spreadable fruit (no sugar jam)
