High-Protein Breakfast Options at Tim Hortons (Under 500 Calories)

What “high-protein” looks like at Tim Hortons

Most nutrition research suggests that a high-protein breakfast should give you at least 20–30 grams of protein to help with muscle maintenance, appetite control, and steady energy.

At Tim Hortons, your breakfast protein mostly comes from:

Eggs and egg whites
Cheese
Greek yogurt
Newer high-protein drinks like the Protein Latte

On their own, a lot of classic Tims items (bagels, donuts, plain oatmeal) are heavy on carbs and calories, but light on protein. The trick is to choose:

Egg-based items, Greek yogurt, and protein-boosting drinks — and skip the sugary extras.

All calorie and protein numbers below are approximate and based on recent Canadian data where possible; menus can change, so if you’re tracking closely, it’s still smart to double-check the nutrition info at your local store.

Best single high-protein Tim Hortons breakfasts under 500 calories

These are grab-and-go items that stay under 500 calories on their own and give you a decent protein hit.

1. Omelette Bites (Bacon & Cheese or Spinach & Egg White)

Tim Hortons relaunched Omelette Bites in Canada as a high-protein, light breakfast option. According to Tim Hortons:

Two Spinach & Egg White Omelette Bites
- About 130 calories
- 13 g protein
Two Bacon & Cheese Omelette Bites
- About 210 calories
- 15 g protein

Why they’re great:

Very high protein per calorie compared to bagels or pastries.
Low in carbs, easy to eat on the go.
You can mix one of each flavor in a single order.

On their own, they’re a light meal. Pairing them with the right drink (see combos) makes them a legit high-protein breakfast under 500 calories.

2. Greek Yogurt with Berries & Granola

Tim Hortons’ Greek yogurt parfaits with berries and granola are one of the best “healthier” items on the menu:

Approx. 270 calories
Around 13–15 g protein (depending on the exact yogurt used)
Includes berries and granola for fiber and crunch

This lines up nicely with general recommendations for high-protein breakfasts that use Greek yogurt as a base.

By itself, it’s a solid moderate-protein option. Add a protein-friendly drink and you’re in excellent shape.

3. Egg & Cheese English Muffin Breakfast Sandwich

The English muffin sandwiches are usually lower in calories than the biscuits or wraps and still give you good protein from egg and cheese. For the Egg & Cheese on English muffin, multiple nutrition trackers put it at:

Approx. 270 calories
Roughly 13–14 g protein

Why it works:

English muffin instead of a big bagel or biscuit keeps calories down.
Egg + cheese gives you a meaningful protein bump.
Super easy order that’s available at almost every Tim Hortons.

If you’re okay with a few more calories, bacon or sausage versions will add a bit more protein, but watch the total calories — some variations climb into the 400+ range.

4. Farmer’s Breakfast Wrap (Regular, not “Grilled” super-sized versions)

The Farmer’s Breakfast Wrap is much heavier than Omelette Bites, but some versions still land just under 500 calories and give you a decent protein hit. For a typical Farmer’s Breakfast Wrap:

Around 460–499 calories (depending on sausage vs bacon and exact version)
Roughly 15–21 g protein

Why it’s worth mentioning:

If you’re very hungry and want something hearty, this can be your main meal.
Egg, cheese, and meat give you more protein than a plain bagel sandwich.

But if you’re trying to maximize protein per calorie, it’s less efficient than Omelette Bites + a smart drink.

5. Plain Oatmeal (with a protein drink on the side)

Plain oatmeal on its own is not high protein, but it’s worth knowing the numbers because it pairs well with a protein latte.

Plain Tim Hortons oatmeal is around:

160–180 calories (plain)
About 5 g protein

On its own, that’s not impressive for protein. But with a high-protein drink, it can be part of a balanced under-500-calorie breakfast.

High-protein Tim Hortons breakfast combos under 500 calories

This is where you can really hit that 20–30 g protein sweet spot and keep calories reasonable.

We’ll use these rough drink numbers, based on recent nutrition data:

Small latte (regular milk): about 90–100 calories, ~6–8 g protein
Small Protein Latte: about 170 calories, ~17–20 g protein

(Black coffee or plain tea are basically 0 calories and 0 protein.)

Combo 1: Bacon & Cheese Omelette Bites + Small Protein Latte

Two Bacon & Cheese Omelette Bites: ~210 calories, 15 g protein
Small Protein Latte: ~170 calories, ~20 g protein

Total: about 380 calories, ~35 g protein

Why this is arguably the best combo:

You get well over 30 g of protein while staying comfortably under 500 calories.
Very low on refined carbs compared to bagels and donuts.
Great if you’re trying to stay full until lunch or support a workout.

Combo 2: Spinach & Egg White Omelette Bites + Greek Yogurt with Berries & Granola

Two Spinach & Egg White Omelette Bites: ~130 calories, 13 g protein
Greek Yogurt with Berries & Granola: ~270 calories, ~15 g protein

Total: about 400 calories, ~28 g protein

Why it’s great:

All the protein comes from eggs and Greek yogurt, which are classic high-protein breakfast foods.
Plenty of fiber and carbs from berries and granola for energy.
Leaves room if you want a black coffee or unsweetened tea with almost no extra calories.

Combo 3: Egg & Cheese English Muffin + Small Protein Latte

Egg & Cheese English Muffin Sandwich: ~270 calories, ~13–14 g protein
Small Protein Latte: ~170 calories, ~20 g protein

Total: about 440 calories, ~33–34 g protein

Why it works:

Feels like a “normal” fast-food breakfast (sandwich + coffee).
Easily cracks the 30 g protein mark.
Still leaves a bit of calorie room if you add a splash of milk or sweetener to the drink.

If your goal is high protein without changing your routine too much, this is a very easy habit swap.

Combo 4: Greek Yogurt with Berries & Granola + Small Latte

Greek Yogurt with Berries & Granola: ~270 calories, ~15 g protein
Small regular latte: ~90–100 calories, ~6–8 g protein

Total: about 360–370 calories, ~21–23 g protein

Why it’s solid:

Mix of protein from yogurt and milk, plus carbs and fiber from granola and fruit.
Good for days when you want something lighter but still reasonably high in protein.

You can bump protein even higher by ordering a Protein Latte instead, but then watch calories — you’ll still be under 500, just closer to the limit.

Combo 5: Plain Oatmeal + Small Protein Latte

Plain oatmeal: ~160–180 calories, ~5 g protein
Small Protein Latte: ~170 calories, ~20 g protein

Total: about 330–350 calories, ~25 g protein

Why it’s interesting:

Oatmeal gives you whole grains and fiber, while the Protein Latte handles most of the protein.
Nice if you prefer a warm, spoonable breakfast instead of sandwiches.

Customization tips to keep breakfast high-protein and under 500 calories

1. Skip the hash brown and extra pastries

Hash browns, donuts, and muffins add a lot of calories with almost no protein. You’re better off spending those calories on protein-rich foods like Omelette Bites or Greek yogurt.

2. Choose English muffins or wraps over bagels and big biscuits

In general:

English muffin sandwiches tend to have fewer calories than bagel/biscuit versions.
That leaves you more calorie room for a high-protein drink or yogurt on the side.

3. Use your drink to add protein, not just sugar

A small latte adds ~6–8 g of protein for around 90–100 calories.
A Protein Latte adds ~17–20 g of protein for about 170 calories.

Stick to plain versions or minimal flavor shots. Heavy flavored lattes and sweet iced drinks can jump into dessert territory quickly.

4. Keep sweeteners under control

You don’t have to drink everything black, but:

Ask for less sugar or fewer pumps of flavor syrup.
Consider sweetener instead of sugar if you’re watching calories.

Most of your calories should come from food and milk protein, not just liquid sugar.

What to avoid if you’re chasing protein and staying under 500 calories

You don’t have to ban these forever, but they’re hard to fit into a high-protein, under-500-calorie plan:

Large or extra-large flavored lattes / iced cappuccino-style drinks
- Higher calories, relatively low protein compared to a Protein Latte.
Bagels with cream cheese only
- Lots of carbs and calories; not much protein unless you add egg or meat.
Farmer’s Wrap “grilled” sausage versions plus a sugary drink
- Some hit 600–700+ calories by themselves.

If you really want one of these once in a while, just treat it as an intentional indulgence and balance the rest of your day.

Quick ordering cheat sheet

If you don’t want to do math at the counter, here are a few easy scripts that keep you under 500 calories and reasonably high in protein:

Max protein, low calories
- “Two Bacon & Cheese Omelette Bites and a small Protein Latte.”
- Roughly 380 calories, ~35 g protein.
Classic sandwich + coffee
- “Egg & Cheese English Muffin and a small Protein Latte.”
- Roughly 440 calories, ~33–34 g protein.
Lighter, yogurt-based breakfast
- “Greek Yogurt with Berries & Granola and a small latte.”
- Roughly 360–370 calories, ~21–23 g protein.
Warm and simple
- “Plain oatmeal and a small Protein Latte.”
- Roughly 330–350 calories, ~25 g protein.