The Healthiest Breakfasts You Can Order at Tim Hortons

November 2025 update

Tim Hortons can fit a healthy morning routine—no sad breakfasts required. If you want steady energy and real protein, aim for egg-based sandwiches on English muffins, omelette bites, oatmeal, and yogurt. Keep drinks simple, and treat sauces like seasoning. Numbers below are practical 2025 ranges (locations and builds can vary a bit).

The Big List

Egg Sandwiches (English muffin = best bread for calories)

Egg & Cheese on English Muffin
≈270 kcal • ≈13 g P • ≈28 g C • ≈11 g F • ≈600–650 mg Na
Simple, reliable, and one of the best protein-per-calorie picks.
Bacon, Egg & Cheese on English Muffin
≈330 kcal • ≈17 g P • ≈29–31 g C • ≈14–16 g F • ≈700–800 mg Na
Adds a little protein vs. plain; still under ~350 kcal.
Turkey Sausage, Egg & Cheese on English Muffin (where offered)
≈340 kcal • ≈19–21 g P • ≈30–32 g C • ≈13–15 g F • ≈750–850 mg Na
Leaner than classic sausage, with more protein.
Sausage, Egg & Cheese on English Muffin
≈410 kcal • ≈18–20 g P • ≈30–33 g C • ≈23–25 g F • ≈850–950 mg Na
Heavier than turkey or bacon, but still reasonable if you want the sausage flavour.

🥯 Bagel vs. muffin: Swapping to a bagel usually adds ~80–120 kcal and more sodium. Keep it “muffin” on cut days.

Wraps & “Bigger” Breakfasts

Egg & Cheese Farmer’s Wrap (smallest version)
≈460 kcal • ≈15 g P • ≈50 g C • ≈22 g F • ≈900–950 mg Na
A comfort pick. Still “healthiest” among wraps if you avoid sauces.
Bacon Farmer’s Wrap
≈510–540 kcal • ≈20 g P • ≈50–53 g C • ≈26–28 g F • ≈1,050–1,150 mg Na
Bigger and saltier; split with a latte or save half for later to keep totals civil.

High-Protein Small Plates

Omelette Bites — Bacon & Cheese (2-pack)
≈230–260 kcal • ≈17–19 g P • ≈4–6 g C • ≈15–17 g F • ≈500–600 mg Na
Compact protein with low carbs. Great add-on if your sandwich is “too small.”
Omelette Bites — Spinach & Cheese (2-pack)
≈210–240 kcal • ≈16–18 g P • ≈4–6 g C • ≈13–15 g F • ≈420–520 mg Na
A slightly lighter bite with greens.

Oatmeal & Yogurt (gentle on the stomach)

Plain Oatmeal (cup)
≈160 kcal • ≈5–6 g P • ≈28–32 g C • ≈2–3 g F • Na low
Warm, light, and steady. Add a splash of milk to bump protein without much calorie creep.
Maple Oatmeal (cup)
≈220–240 kcal • ≈5–6 g P • ≈40–45 g C • ≈3–4 g F • Na low
Slightly sweet; good pre-workout carb source.
Vanilla/Greek Yogurt Parfait
≈250–270 kcal • ≈10–13 g P • ≈32–35 g C • ≈5 g F • ≈120–150 mg Na
Easy protein with a fresher feel. Ask for half granola if you want less sugar.

“Nice to Have” Sides (for volume, not protein)

Hash Brown
≈130–150 kcal • ≈2 g P • ≈15–18 g C • ≈7–9 g F • ≈250–320 mg Na
Tasty but light on protein; pair with omelette bites if you include it.
Apple or Banana (when stocked)
≈70–100 kcal • minimal protein
Low-effort fibre and vitamins; good with a muffin sandwich.

Drinks: Keep Them “Quiet” (Calories • Protein)

Brewed Coffee / Americano, black: 0–10 kcal • 0 g P
Tea (unsweetened): 0–5 kcal • 0 g P
Latte (small, 2% milk): ≈130–170 kcal • ≈9–12 g P
Cappuccino (small, 2% milk): ≈90–120 kcal • ≈6–8 g P
Espresso + splash of milk: ≈20–40 kcal • ≈1–2 g P
Flavoured iced coffees & specialty drinks: can add 150–350+ kcal quickly—go small, half-sweet, or skip syrups on cut days.

“Best In Class” Awards (so you can decide fast)

Best sub-300 kcal with real protein:
Egg & Cheese English Muffin (≈270 kcal, ≈13 g P) or Plain Oatmeal (≈160 kcal, ≈5–6 g P) + espresso splash.
Best sub-400 kcal, higher protein:
Bacon, Egg & Cheese Muffin (≈330 kcal, ≈17 g P) + black coffee.
Best portable high-protein add-on:
Omelette Bites (any) (≈210–260 kcal, ≈16–19 g P).
Best “sweet but still sensible”:
Yogurt Parfait (≈250–270 kcal, ≈10–13 g P) — ask for half granola.
Best pre-workout carbs:
Maple Oatmeal (≈220–240 kcal) + Americano.

Build-Your-Goal Combos (copy-ready sets)

~300 Calories • ~13–18 g Protein

Egg & Cheese on English Muffin + black coffee.
Plain Oatmeal + small cappuccino (2% milk).

~400 Calories • ~20–30 g Protein

Bacon, Egg & Cheese Muffin + Americano.
Yogurt Parfait + single Omelette Bite (if sold individually).

~500–550 Calories • ~30–40 g Protein

Turkey Sausage, Egg & Cheese Muffin + Omelette Bites (1 piece from a 2-pack) + brewed coffee.
Sausage, Egg & Cheese Muffin + small latte (2% milk).

Smart Tweaks That Make a Big Difference

English muffin > bagel: usually saves ~80–120 kcal with similar satisfaction.
Mustard or “dry” > creamy sauces: flavour stays, calories drop.
Half the add-ins: half granola or half maple packet = sweetness without the spike.
Protein first: if you add a hash brown, make sure you also added egg/bites/yogurt somewhere.
Sodium control: breakfast sandwiches run salty—water + fruit later helps balance.

FAQ (because your table will ask)

Are omelette bites actually worth it?
Yes—~16–19 g protein in a compact, low-carb package. Great add-on when a muffin sandwich feels too small.

What’s the leanest “real sandwich”?
Egg & Cheese on an English muffin (≈270 kcal) is the go-to. Add a single bacon strip or tomato if your store allows, and you’ll stay tidy.

Can I eat a wrap on a cut?
Sure—just treat the Farmer’s Wrap like a “big breakfast.” It’s ~460–540 kcal depending on build; good on high-hunger mornings, not daily.

Best drink for protein without sugar?
Small latte with 2% or skim: ~9–12 g protein, modest calories. Go half-sweet if you add a flavour shot.

Last Sip: Tim’s, But Dialed-In 🧡

Default to English-muffin egg sandwiches, omelette bites, oatmeal, and yogurt, and keep drinks “quiet.” That pattern lands real protein, steady energy, and predictable calories—perfect for workdays, gym days, and road trips. If you share your daily calorie + protein targets, I’ll map these into ready-to-order Tim’s weeks (300, 400, and 500 kcal templates).