Tim Hortons High Protein Options (2026) - Complete Menu Guide

What Makes a "High-Protein" Tim Hortons Order?

Let's be honest - most people don't walk into Tim Hortons thinking about protein. But if you're tracking macros, looking for a macro-friendly fast food order, or simply want to feel full past 10 AM, knowing which items actually deliver protein (and which ones just pretend to) makes a real difference.

The problem with most "high-protein" lists is that they only look at total grams. A Sausage & Bacon Farmer's Wrap has 25g of protein - sounds good until you realize it costs you 700 calories to get there. Meanwhile, Spinach & Egg White Omelette Bites pack 13g into just 130 calories.

That's why we use a Protein Efficiency Score (PES)throughout this guide - it tells you how many grams of protein you get for every 100 calories. The higher the number, the more protein-dense the item is. Think of it as your "bang for your calorie buck."

Best High-Protein Breakfast Items

Breakfast is where Tim Hortons really delivers on protein. Between the Protein Bagel sandwiches, Omelette Bites, and the stacked breakfast options, you can put together a 30g+ protein breakfast without even trying hard - you just need to know which items to pick and which to skip.

Protein Bagel B.E.L.T. - The #1 Breakfast Pick

This is the single best protein-to-calorie breakfast at Tim Hortons, full stop. The Protein Bagel B.E.L.T. packs 33 grams of protein into just 397 calories- that's a PES of 8.3. The protein bagel itself contributes significantly more protein than a regular bagel, and when you combine it with bacon, egg, lettuce, and tomato, you get a genuinely muscle-friendly meal that still feels like a real Tim Hortons breakfast.

If you're bulking or just want maximum protein, ask for an extra egg patty - that bumps it to roughly 39g of protein for under 470 calories.

Supreme Stack - For When You're Hungry

The Supreme Stack is a double-layered sandwich with 36g of protein at 620 calories. The PES is 5.8 - not as efficient as the Protein Bagel B.E.L.T., but it's the highest total protein breakfast item on the menu. Best for bulking or heavy training days when you need the extra calories anyway.

Omelette Bites - The Protein-Efficiency Champions

Here's where things get interesting. Omelette Bites are the most protein-efficient food on the entire Tim Hortons menu:

• Spinach & Egg White - 13g protein, 130 calories (PES: 10.0)
• Bacon & Cheddar - 15g protein, 210 calories (PES: 7.1)

The Spinach & Egg White variety has a PES of 10.0, which means you're getting 10 full grams of protein for every 100 calories. Nothing else on the menu comes close. They're also only 6g of carbs, making them the top keto-friendly option at Tims.

Pro tip: Order two packs of Spinach & Egg White Omelette Bites (4 bites) and pair with a Medium Protein Hot Latte. That's 46g of protein for 430 calories. It's one of the best macro meals you can build at any fast food chain in Canada.

Breakfast Sandwiches - Ranked by Protein

The English Muffin sandwiches are the most common breakfast order, so let's rank them by how much protein you actually get:

Browse High-Protein Breakfast Items

Protein Bagel B.E.L.T.33g · 397 cal

Supreme Stack36g · 620 cal

Omelette Bites13–15g · 130 cal

Egg & Cheese Muffin17g · 330 cal

Sausage Breakfast Sandwich19g · 450 cal

Farmer's Breakfast Wrap19–25g · 520 cal

Best High-Protein Lunch & Dinner Items

Tim Hortons' lunch menu is actually stronger for protein than most people think.The Loaded Bowls, flatbread pizzas, and chili are all legitimate high-protein options - and a few of them rival what you'd get at a dedicated fitness-focused chain.

Chicken Parmesan Flatbread Pizza - The Protein King (48g)

With 48 grams of protein at 760 calories, the Chicken Parmesan Flatbread Pizzahas the most protein of any single item on the Tim Hortons menu. The PES is 6.3 - solidly in the "good" range. It's essentially a full meal and a half in one order. Best for bulking days or post-heavy-workout meals.

Loaded Bowls - The Smart Choice

The grilled chicken Loaded Bowls are the best all-around lunch options if you care about protein efficiency. By ditching the tortilla wrap, you cut carbs significantly while keeping all the protein:

• Habanero Chicken Bowl - 34g protein, 530 cal (PES: 6.4)
• Cilantro Lime Chicken Bowl - 34g protein, 550 cal (PES: 6.2)

Compare that to the wrap versions: the Cilantro Lime Chicken Wrap has the same 29g protein but adds 56g carbs from the tortilla. The bowl saves you 40 calories and gives you 5g more protein. Always pick the bowl over the wrap.

Chili - The Underrated Protein Powerhouse

Don't sleep on the chili. A Large chili delivers 27g of protein for 430 calories(PES: 6.3), and it comes with a solid dose of fibre from the beans. Even a Regular size gives you 19g for 310 calories. It's warm, filling, affordable, and has better macros than most of the sandwiches.

Pair a Regular chili with a 12-Grain Bagel (11g protein) and you've got 30g of protein for 630 calories - a complete, balanced lunch.

Sandwiches Worth Ordering

Two sandwiches stand out for protein:

• Turkey Melt - 33g protein, 550 cal (PES: 6.0). The melted cheese and turkey combo delivers great macros.
• Turkey Bacon Club - 21g protein, 470 cal (PES: 4.5). Decent but not exceptional.

Browse High-Protein Lunch Items

Chicken Parm Flatbread48g · 760 cal

Habanero Chicken Bowl34g · 530 cal

Cilantro Lime Bowl34g · 550 cal

Turkey Melt33g · 550 cal

Habanero Chicken Wrap29g · 560 cal

Chili (Large)27g · 430 cal

High-Protein Drinks at Tim Hortons

This is where Tim Hortons has genuinely innovated.The Protein Latte line is one of the best high-protein drink offerings at any Canadian fast-food chain. A Large Protein Hot Latte gives you 27g of protein - that's more than most breakfast sandwiches - from a coffee drink.

Protein Hot Latte - Best Protein Drink on the Menu

The Protein Hot Latte uses protein-enriched milk to deliver serious protein with remarkably few calories:

• Small - 13g protein, 110 cal (PES: 11.8)
• Medium - 20g protein, 170 cal (PES: 11.8)
• Large - 27g protein, 230 cal (PES: 11.7)

A PES of nearly 12 is extraordinary. For context, chicken breast typically scores around 15. This coffee drink is in the same ballpark as actual lean protein sources.

Protein Iced Latte - Great, But Watch the Sugar

The Original Protein Iced Lattedelivers 23g protein in a Large (310 cal, PES: 7.4). Solid numbers, but the original version has 37g of sugar in a Large. That's a lot of sweetness you probably don't want.

The fix is simple: Order the Protein Iced Latte with Sugar-Free Vanilla Syrup instead. Same 23g protein, but sugar drops from 37g to just 10g, and calories go from 310 to 220. Same protein, 90 fewer calories, 73% less sugar.

Protein Quenchers - Choose Carefully

Tim Hortons now offers several Protein Quencherflavours, and the difference between them is massive. Here's the reality for a Large size:

All five flavours have the same 17g of protein in a Large. But the Raspberry Mojito has only 8g sugar and 150 calories, while the Blackberry Yuzu has 44g sugar and 300 calories. Same protein, double the calories. The flavour choice matters enormously.

Regular Coffee - Where Does It Stand?

Regular Tim Hortons coffee has essentially zero protein. A black coffee has 0g. Even a Double Doubleonly adds 1g. A standard latte is better at 6–13g (from the milk), but the Protein Latte more than doubles that. If you're already getting a coffee, swapping to a Protein Latte is the single easiest way to add 15–20g of protein to your day.

Browse High-Protein Drinks

Protein Hot Latte13–27g · 110 cal

Protein Iced Latte12–23g · 160 cal

SF Vanilla Protein Latte13–27g · 120 cal

SF Vanilla Protein Iced Latte12–23g · 120 cal

Raspberry Mojito Quencher11–17g · 100 cal

Peach Protein Quencher11–17g · 140 cal

High-Protein Snacks & Sides

Tim Hortons isn't exactly a snack protein destination, but there are a few options that work between meals.

Best Protein Snack Options

What About Donuts, Timbits & Muffins?

Let's be real about this. The baked goods at Tim Hortons are not protein foods, no matter how you spin it:

• Donuts average 3–5g protein for 220–360 calories. The Apple Fritter is the "best" at 6g, but that's still 330 calories of mostly sugar and fat.
• Muffins average 5–6g protein for 340–420 calories. The PES is about 1.5 across the board. You'd need to eat six muffins to get the same protein as one Loaded Bowl.
• Timbits have 1g protein each. A 10-pack gives you about 10g of protein, but at 500–900 calories depending on the variety. That's one of the worst protein-to-calorie ratios on the menu.

If you're craving something baked and want the most protein possible, a 12-Grain Bagel (11g protein, 320 cal) is significantly better than any donut or muffin.

Category Deep Dive

Wondering how much protein is actually in your favourite Tim Hortons category? Here's an honest look at each menu section.

High-Protein Orders by Goal

Different goals need different orders. Here are the best Tim Hortons combos based on what you're actually trying to achieve.

The Secret Gym Menu

Tim Hortons doesn't advertise these modifications, but they're all available if you ask.These are the customization tricks that gym-goers, bodybuilders, and anyone on a weight loss journey use to squeeze extra protein out of every order. Whether you're prepping for a bodybuilding show or just trying to hit your daily protein target, these hacks make Tim Hortons a surprisingly viable option.

Complete Protein Ranking

Every item mentioned in this guide, sorted from highest protein to lowest. The PES column shows which items give you the most protein per calorie.

All nutrition data sourced from the official Tim Hortons Canada nutrition information. Check our full nutrition facts page for complete details on every menu item.

Frequently Asked Questions