The best low calorie, high protein breakfast at Tim Hortons in Canada is the Protein Bagel (280 Calories, 20 g protein) or Omelette Bites (210 Calories, 15 g protein), going by Tim Hortons Canada’s own nutrition info. Together they make a 490 Calorie breakfast with 35 g of protein.
For drinks, black coffee (3 to 5 Calories) and steeped tea (0) are almost free. The tables below cover the rest of the lighter menu.
Where do these Tim Hortons numbers come from?
Every figure here is from Tim Hortons Canada’s own menu nutrition data (timhortons.ca), checked on 1 October 2026. Serving is one menu item as sold, with no added spread, cream or sugar unless stated.
We left out the breakfast sandwiches, wraps and many lattes because we could not confirm a clean, complete figure for them. Menus change and some items are regional or seasonal, so check the Tim Hortons app at your restaurant. US Tim Hortons nutrition can differ.
What is the best high protein breakfast at Tim Hortons?
Tim Hortons Canada, per item as sold, checked 1 October 2026.
| Item | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Protein Bagel (plain, no spread) | 280 | 20 | 45 | 3 |
| Omelette Bites | 210 | 15 | 6 | 14 |
| Vanilla Yogurt Parfait | 250 | 8 | 40 | 7 |
| Small 2% White Milk | 120 | 9 | not checked | not checked |
Some combinations, added up from the figures above:
| Combo | Calories | Protein (g) |
|---|---|---|
| Protein Bagel + Omelette Bites | 490 | 35 |
| Protein Bagel + Small 2% White Milk | 400 | 29 |
| Omelette Bites + Small 2% White Milk | 330 | 24 |
The Protein Bagel has more than twice the protein of a Plain Bagel (20 g against 9 g) for 10 fewer Calories (280 against 290). That makes it the easy swap if you already order a bagel.
Remember that spreads count. Cream cheese or butter can add a lot, so check the app for the exact portion before you log it.
What is the lowest calorie food at Tim Hortons?
Tim Hortons Canada, per item, checked 1 October 2026.
| Item | Calories | Protein (g) |
|---|---|---|
| Old Fashioned Plain Timbit (1) | 60 | 1 |
| Hashbrown | 120 | 1 |
| Omelette Bites | 210 | 15 |
| Honey Dip Donut | 250 | 4 |
| Protein Bagel | 280 | 20 |
| Plain Bagel | 290 | 9 |
| Everything Bagel | 290 | 10 |
| 12 Grain Bagel | 320 | 11 |
A single Timbit is the smallest treat on the menu, but they tend to come in boxes. Ten Old Fashioned Plain Timbits would be 600 Calories on the same figures.
For staying full on fewer Calories, protein is your friend. Omelette Bites give 15 g protein for 210 Calories. The Hashbrown gives 1 g for 120.
What is the lowest calorie drink at Tim Hortons?
Tim Hortons Canada, before any added milk, cream or sugar unless the drink is pre-made, checked 1 October 2026.
| Drink | Calories |
|---|---|
| Steeped Tea (any size) | 0 |
| Small Original Blend coffee | 3 |
| Medium Original Blend coffee | 4 |
| Small Hot Chocolate | 220 |
| Medium Hot Chocolate | 280 |
| Medium French Vanilla | 330 |
The gap between black coffee and a Medium French Vanilla is over 300 Calories. If you have one every day, that is the biggest single change you can make at Tims.
Coffee with cream and sugar sits in between and depends on how many of each you ask for. Check the app for your exact order.
How do I fit Tim Hortons into a calorie deficit?
Pick a protein anchor (Protein Bagel or Omelette Bites), keep the drink black or lightly milked, and save donuts and Timbits for when you have the room.
To see how a 490 Calorie breakfast fits your day, find your target with the calorie deficit calculator and your protein goal with the protein calculator. Our guide on how much protein per day explains the numbers.
When you are logging on the go, a photo of your tray in the photo calorie calculator gives a quick estimate. Adding the item name (for example “Tim Hortons Protein Bagel, no spread”) makes it more accurate. Calo AI lets you correct the result by voice or text if it guesses wrong.
How do I order a lighter breakfast at Tim Hortons?
Start with the protein, then add the rest. Pick the Protein Bagel or Omelette Bites first, because protein helps you stay full until lunch. Next, choose your drink: black coffee or plain tea leaves room for food, while a sweet specialty drink can use up as much energy as the breakfast itself.
Ask for spreads on the side so you can control how much you use, and decide on any treat (a donut or a few Timbits) before you order rather than adding it at the till. If you are logging, note each item separately. It is much easier to fix one wrong entry than to guess at a whole tray later.
Finally, remember that the menu changes through the year. Seasonal items appear and disappear, so check the app for anything not listed here.
Safety note: if you have diabetes, watch the carbohydrate and sugar figures as well as Calories. If you are pregnant, under 18, or have kidney disease, speak to a doctor or registered dietitian before raising your protein intake.