Tim Hortons High-Protein Orders, Ranked (Breakfast, Lunch, Drinks)

The best high-protein order at Tim Hortons is a Large Protein Latte (27g protein, 230 calories) plus Spinach & Egg White Omelette Bites (14g, 130 calories): 41g of protein for 360 calories. The Protein Bagel (20g, 280 calories) is the best bread-based pick. All numbers come from Tim Hortons Canada's official nutrition guide.

What is the highest-protein item at Tim Hortons?

By total protein, it is the Chicken Parmesan Flatbread Pizza: 48g for 760 calories. By protein per calorie, the winner is the Protein Latte, which returns about 11.8g of protein for every 100 calories in every size.

Those are two very different jobs. The flatbread is a full lunch. The latte is a coffee that happens to carry 20g of protein in a medium. For a commuter grabbing breakfast at a drive-thru on the way to work, the second one is the cheat code.

Protein per 100 calories is the simple way to compare a 130-calorie side with a 760-calorie lunch: divide protein by calories, multiply by 100. Anything above 10 is excellent. Anything under 3 is mostly sugar, flour, or fat with a little protein along for the ride. We use the same score across 21 chains in the Fast Food Protein Index.

Tim Hortons high-protein items, ranked

Every number below is from Tim Hortons' Canadian nutrition guide (the document reflects products as of July 2026). Sorted by protein per 100 calories.

Item	Calories	Protein	Protein per 100 cal
Protein Latte, Small	110	13g	11.8g
Protein Latte, Medium	170	20g	11.8g
Protein Latte, Large	230	27g	11.7g
Spinach & Egg White Omelette Bites (2)	130	14g	10.8g
Protein Iced Latte with Sugar Free Vanilla, Medium	160	17g	10.6g
Protein Iced Latte with Sugar Free Vanilla, Large	220	23g	10.5g
Protein Latte with Sugar Free Vanilla, Medium	190	20g	10.5g
Original Protein Iced Latte, Medium	230	17g	7.4g
Protein Bagel	280	20g	7.1g
Bacon & Cheese Omelette Bites (2)	210	15g	7.1g
Protein Bagel BELT Sandwich	480	33g	6.9g
Chicken Bacon Ranch Wrap	420	27g	6.4g
Habanero Chicken Loaded Bowl	530	34g	6.4g
Classic Chicken Wrap	380	24g	6.3g
Chicken Parmesan Flatbread Pizza	760	48g	6.3g
Chili, Large	430	27g	6.3g
Cilantro Lime Chicken Loaded Bowl	550	34g	6.2g
Chili, Regular	310	19g	6.1g
Supreme Stack Sandwich	620	36g	5.8g
Steak & Cheddar Sandwich	560	30g	5.4g
Egg & Cheese English Muffin	270	14g	5.2g
Bacon English Muffin	330	17g	5.2g

Two things jump out. The drinks own the top of the list, and the grilled chicken items beat their crispy twins every single time (more on that in the swaps).

Is the Tim Hortons Protein Latte worth it?

Yes, if you already buy a latte. A medium Protein Latte has 170 calories and 20g of protein. A regular medium Latte has 140 calories and 10g. So you pay 30 extra calories for double the protein.

Here is the full official lineup:

Protein drink	Small	Medium	Large
Protein Latte	110 cal, 13g	170 cal, 20g	230 cal, 27g
Protein Latte with Sugar Free Vanilla	120 cal, 13g	190 cal, 20g	250 cal, 27g
Original Protein Iced Latte	160 cal, 12g	230 cal, 17g	310 cal, 23g
Protein Iced Latte with Sugar Free Vanilla	120 cal, 12g	160 cal, 17g	220 cal, 23g

The sneaky detail: on the iced side, the sugar-free vanilla version is the lighter one. A medium Original Protein Iced Latte has 230 calories and 28g of sugar. The medium with sugar-free vanilla has 160 calories and 8g of sugar, with the same 17g of protein. On the hot side, it is the opposite: sugar-free vanilla adds 20 calories to a medium (170 becomes 190), and the plain hot version already has just 9g of sugar.

Compare that with the classic. A medium Double Double has 200 calories and 2g of protein. No shade to the national beverage, it is just a sweet coffee, not a protein source. Curious how your usual coffee adds up? See calories in coffee.

How many calories are in a Tim Hortons Protein Bagel?

The Protein Bagel has 280 calories and 20g of protein, plus 45g of carbs and 3g of fiber. A Plain Bagel has 290 calories and 9g of protein. That makes the Protein Bagel a no-brainer swap: 10 fewer calories, 11g more protein, same bagel-shaped happiness.

Toppings change the math fast:

Protein Bagel with...	Calories	Protein
Nothing (toasted)	280	20g
Plain Cream Cheese	380	22g
Peanut Butter	390	23g
Butter	340	20g

Peanut butter adds the most protein (3g), but cream cheese and butter are mostly fat. If you want the bagel to do the heavy lifting, order the Protein Bagel BELT Sandwich: 480 calories and 33g of protein, the highest-protein breakfast sandwich on the Canadian menu. Heads up, it also carries 1,100mg of sodium.

Best Tim Hortons high-protein breakfasts under 400 calories

All five come in under 400 calories. The math is checked against the official per-item numbers.

1. Large Protein Latte + Spinach & Egg White Omelette Bites: 230 + 130 = 360 calories, 41g protein. The undisputed champion.
2. Medium Protein Latte + Spinach & Egg White Omelette Bites: 170 + 130 = 300 calories, 34g protein. Same idea, a little lighter.
3. Small Protein Latte + Protein Bagel: 110 + 280 = 390 calories, 33g protein. For people who need carbs to function before 9 a.m. (valid).
4. Small Protein Latte + Egg & Cheese English Muffin: 110 + 270 = 380 calories, 27g protein. The classic breakfast sandwich, upgraded.
5. Medium Protein Iced Latte with Sugar Free Vanilla + Spinach & Egg White Omelette Bites: 160 + 130 = 290 calories, 31g protein. For the iced-coffee-in-January crowd. We see you.

For more breakfast options beyond Tims, see high-protein fast food breakfast.

Best high-protein lunch at Tim Hortons

Lunch is where the bigger numbers live. Ranked by total protein:

1. Chicken Parmesan Flatbread Pizza: 760 calories, 48g protein. The heavyweight. Also 1,890mg of sodium, so maybe not a daily habit.
2. Supreme Stack Sandwich: 620 calories, 36g protein.
3. Habanero Chicken Loaded Bowl: 530 calories, 34g protein. The best protein per calorie of the big lunches.
4. Cilantro Lime Chicken Loaded Bowl: 550 calories, 34g protein.
5. Steak & Cheddar Sandwich: 560 calories, 30g protein.

Want lunch under 400? The Classic Chicken Wrap (380 calories, 24g protein) is the move. A Regular Chili (310 calories, 19g) is the cozy option for a February lunch break in Winnipeg, or honestly anywhere in Canada.

Hungry enough for two items? Habanero Chicken Loaded Bowl + Medium Protein Latte = 530 + 170 = 700 calories, 54g protein.

Smart Tim Hortons swaps (calories saved, protein gained)

Small changes, big returns. Each swap uses official numbers for the same size.

Instead of	Order	Calories saved	Protein change
Medium Vanilla Iced Capp (540 cal, 3g)	Medium Protein Iced Latte with SF Vanilla (160 cal, 17g)	380	+14g
Sausage Farmer's Wrap (640 cal, 21g)	Protein Bagel BELT (480 cal, 33g)	160	+12g
Cilantro Lime Crispy Chicken Loaded Bowl (710 cal, 29g)	Cilantro Lime Chicken Loaded Bowl (550 cal, 34g)	160	+5g
Classic Crispy Chicken Wrap (490 cal, 20g)	Classic Chicken Wrap (380 cal, 24g)	110	+4g
Medium Original Protein Iced Latte (230 cal, 17g)	Medium Protein Iced Latte with SF Vanilla (160 cal, 17g)	70	same
Medium Double Double (200 cal, 2g)	Medium Protein Latte (170 cal, 20g)	30	+18g
Plain Bagel (290 cal, 9g)	Protein Bagel (280 cal, 20g)	10	+11g

The pattern: pick grilled over crispy, protein bagel over regular bagel, and protein latte over anything blended with ice and syrup.

What to skip if protein is the goal

Nothing here is "bad." Enjoy a Boston Cream when you want one. These items just give very little protein back for their calories, so they will not help you hit a protein target:

• Iced Capps: a Large Vanilla Iced Capp is 660 calories with 4g of protein. A Large Mocha Iced Capp is 650 calories and 6g.
• French Vanilla Cappuccino: the Large is 430 calories with 5g of protein and 51g of sugar.
• Muffins: the Chocolate Chip Muffin is 420 calories with 6g of protein.
• Hash Brown: 120 calories, 1g of protein. Tasty, not a protein strategy.
• Veggie Loaded Bowls: around 550 to 570 calories with 12g of protein. Great if you want veggie, just pair it with a Protein Latte if protein matters to you.

If you are working toward weight loss, a daily treat fits fine when the rest of the day is planned around it. And if you have a history of disordered eating, please work with a doctor or registered dietitian on targets rather than chasing numbers alone. Not sure what your target is? Try the protein intake calculator.

How I'd track a Tims run in Nouri

Restaurant orders are the easiest thing to track by typing, because you already know exactly what you ordered. The camera cannot tell a Protein Latte from a regular one. It is a paper cup with a lid either way.

When I built Nouri, I wanted a Tims run to take about as long as reading the menu board. So you type it like you would say it: "large protein latte and spinach egg white omelette bites from Tim Hortons." Nouri breaks it into items, shows its reasoning for each one with a confidence rating, and adds up the calories and protein. If it is off, add context in plain words, like "sugar free vanilla," and it recalculates.

Stuck in the drive-thru line? Say "Hey Siri, track food in Nouri" from the lock screen and say the order out loud. Your protein total is done before you reach the window. More on that in how to track food with Siri.

FAQ

What is the highest-protein breakfast at Tim Hortons?

The Protein Bagel BELT Sandwich has the most protein of any single breakfast item: 33g for 480 calories. For the most protein per calorie, pair a Large Protein Latte with Spinach & Egg White Omelette Bites for 41g at 360 calories.

How many calories are in a Tim Hortons Protein Bagel?

A plain Protein Bagel has 280 calories and 20g of protein. Plain cream cheese adds 100 calories and 2g of protein, and butter adds 60 calories.

How much protein is in a Tim Hortons Protein Latte?

A Small has 13g, a Medium has 20g, and a Large has 27g. That is 110, 170, and 230 calories respectively.

Is the Tim Hortons Protein Latte sweetened?

A plain medium Protein Latte has 9g of sugar, versus 13g in a regular medium Latte. Adding sugar-free vanilla raises a medium to 190 calories. On the iced side, the Original Protein Iced Latte is the sweeter one, at 28g of sugar in a medium.

What is the lowest-calorie thing at Tim Hortons?

Black brewed coffee (Original Blend, Dark Roast, or Decaf) is 3 to 5 calories, and steeped tea is 0. For food, the Spinach & Egg White Omelette Bites are 130 calories with 14g of protein, and a Regular Chicken Noodle Soup is 140 calories.

What is a good low-calorie breakfast at Tim Hortons?

Spinach & Egg White Omelette Bites (130 calories) with a Medium Protein Latte (170 calories) is 300 calories and 34g of protein. The Egg & Cheese English Muffin is the lowest-calorie breakfast sandwich at 270 calories.

How many calories are in a medium Double Double?

A medium Double Double has 200 calories, 21g of sugar, and 2g of protein. A medium Protein Latte has 170 calories and 20g of protein.

What is the healthiest lunch at Tim Hortons?

For protein per calorie, the Classic Chicken Wrap (380 calories, 24g protein) and the Habanero Chicken Loaded Bowl (530 calories, 34g) are the standouts. Watch sodium on lunch sandwiches and flatbreads, which run from 940mg to 1,910mg.

Are the Tim Hortons omelette bites high in protein?

The Spinach & Egg White Omelette Bites have 14g of protein for 130 calories, one of the best ratios on the menu. The Bacon & Cheese version has 15g for 210 calories.

Is Tim Hortons chili high in protein?

Yes. A Regular Chili has 310 calories and 19g of protein, and a Large has 430 calories and 27g. It is one of the best warm lunch options under 450 calories.

Are these numbers the same at Tim Hortons in the US?

Not necessarily. This guide uses Tim Hortons Canada's official nutrition document, which applies to Canadian restaurants. Recipes, sizes, and menus can differ by country, and limited-time or regional items may not be listed.

What is the easiest way to track calories at Tim Hortons?

Type or say the order in one sentence. In Nouri, "medium protein latte and a protein bagel with cream cheese" becomes itemized calories and protein in seconds, with reasoning you can check and correct in plain words.

Tim Hortons is quietly one of the easier places in Canada to hit a protein goal, as long as you lean on the protein drinks, the egg white bites, and grilled chicken. Track your next Tims run in Nouri, compare it with other chains in the Fast Food Protein Index, and pick up more ideas from high-protein snacks. Roll up the rim on your protein, eh.

Sources

• Tim Hortons Canada, Nutrition and Allergen Information, timhortons.ca/nutrition-and-allergens (checked Oct 23, 2026)
• Tim Hortons Canada, Nutrition Information PDF, 2026 Canadian Edition, reflecting products as of July 2026, cdn.sanity.io nutrition guide (checked Oct 23, 2026)