Tim Hortons has plenty of menu items with protein.

But “has protein” and “good protein-per-calorie value” are not the same thing.

A 760-calorie flatbread pizza with 48g of protein is high-protein. But it is not as protein-efficient as a 130-calorie order of Spinach & Egg White Omelette Bites with 13g of protein. A large Protein Latte has less total protein than some lunch items, but it gives you a lot of protein for the calories. A breakfast sandwich may sound filling, but some versions carry a lot of calories for only moderate protein.

That is why this ranking uses protein per calorie, not just total protein.

The formula is simple:

Protein-per-calorie score = grams of protein per 100 calories

So if an item has 20g of protein and 200 calories, the score is 10g of protein per 100 calories.

This guide uses the official Tim Hortons Canada Nutrition Information document, which says its nutrition data applies to products served in Canadian restaurants and reflects products as of August 2025. Tim Hortons also notes that nutrition can vary because of suppliers, ingredient substitutions, recipe changes, restaurant assembly, seasonality, and limited-time or regional products.

This is not medical advice or a personalized diet plan. Protein needs vary by body size, age, activity, health status, and goals. As a general baseline healthy adults 19 and older need about 0.8g of protein per kilogram of body weight per day, though some people need more.

Quick answer: the best Tim Hortons high-protein choices

The best protein-per-calorie choices at Tim Hortons Canada are:

Protein Latte
Spinach & Egg White Omelette Bites
Original Protein Iced Latte
Bacon & Cheese Omelette Bites
Chicken Bacon Ranch Wrap
Habanero Chicken Loaded Bowl
Classic Chicken Wrap
Chili
Cilantro Lime Chicken Loaded Bowl
Turkey Melt or Ham Melt

The cleanest “protein efficiency” winner is the Protein Latte, especially if you count drinks.

The best food-only winner is the Spinach & Egg White Omelette Bites.

The best lunch-style order is probably the Chicken Bacon Ranch Wrap or Classic Chicken Wrap if you want fewer calories, or a Habanero Chicken Loaded Bowl if you want a bigger meal.

Overall ranking: Tim Hortons menu items by protein per calorie

This ranking includes Tim Hortons Canada items with meaningful protein, generally around 10g or more. Smaller items with less than 10g protein can still be useful, but they are not the main focus.

The numbers below are ranked by grams of protein per 100 calories.

1. Protein Latte, Small

Calories: 110
Protein: 13g
Protein efficiency: 11.8g per 100 calories

This is the most protein-efficient item in the ranking. It is not a full meal, but if you want a coffee-style order with serious protein for the calories, the small Protein Latte is the clear winner.

These protein coffees are a relatively new thing when it comes to chains. It’s nice to see innovation in such a tired space.

2. Protein Latte, Medium

Calories: 170
Protein: 20g
Protein efficiency: 11.8g per 100 calories

The medium Protein Latte is almost as efficient as the small version and gives you 20g of protein, which is more than many breakfast sandwiches.

3. Protein Latte, Large

Calories: 230
Protein: 27g
Protein efficiency: 11.7g per 100 calories

The large Protein Latte gives the biggest protein hit among the hot Protein Latte sizes: 27g for 230 calories. That is excellent protein density for a coffee order.

Tim Hortons lists the Protein Latte at 110 calories and 13g protein for small, 170 calories and 20g protein for medium, and 230 calories and 27g protein for large.

4. Spinach & Egg White Omelette Bites

Calories: 130
Protein: 13g
Protein efficiency: 10.0g per 100 calories

This is the best food-only item by protein efficiency.

It is small, but it is extremely efficient: 13g of protein for only 130 calories. If you want something light, high-protein, and easy to add to a coffee order, this is one of the strongest Tim Hortons choices.

Tim Hortons lists Spinach & Egg White Omelette Bites at 130 calories and 13g protein per serving.

5. Original Protein Iced Latte, Small

Calories: 160
Protein: 12g
Protein efficiency: 7.5g per 100 calories

If you prefer iced drinks, the small Original Protein Iced Latte is the best iced protein drink by protein efficiency.

It is not as efficient as the hot Protein Latte, but it still beats most food items on the menu by protein per calorie.

6. Original Protein Iced Latte, Large

Calories: 310
Protein: 23g
Protein efficiency: 7.4g per 100 calories

The large Original Protein Iced Latte gives more total protein than the small or medium version, but it also comes with more calories.

7. Original Protein Iced Latte, Medium

Calories: 230
Protein: 17g
Protein efficiency: 7.4g per 100 calories

The medium version lands close to the large version on protein efficiency, with 17g of protein for 230 calories.

Tim Hortons lists the Original Protein Iced Latte at 160 calories and 12g protein for small, 230 calories and 17g protein for medium, and 310 calories and 23g protein for large.

8. Latte, Medium

Calories: 140
Protein: 10g
Protein efficiency: 7.1g per 100 calories

A regular medium Latte is surprisingly protein-efficient because milk contributes protein without adding too many calories.

It is not a “protein” menu item, but the numbers are strong.

9. Unsweetened Iced Latte, Large

Calories: 140
Protein: 10g
Protein efficiency: 7.1g per 100 calories

The large Unsweetened Iced Latte has the same protein efficiency as the medium hot Latte: 10g protein for 140 calories.

This is a good pick if you want some protein but do not want a sweet iced drink.

10. Bacon & Cheese Omelette Bites

Calories: 210
Protein: 15g
Protein efficiency: 7.1g per 100 calories

These are higher-calorie than the Spinach & Egg White Omelette Bites, but they still rank well.

The Bacon & Cheese Omelette Bites are a solid breakfast choice if you want more protein and a richer option than the egg white version.

Tim Hortons lists the Bacon & Cheese Omelette Bites at 210 calories and 15g protein.

11. Latte, Large

Calories: 190
Protein: 13g
Protein efficiency: 6.8g per 100 calories

The large Latte gives 13g of protein for 190 calories. It is not as efficient as the Protein Latte, but it is still respectable.

12. Cappuccino, Large

Calories: 170
Protein: 11g
Protein efficiency: 6.5g per 100 calories

A large Cappuccino is another surprisingly decent protein-per-calorie drink.

Tim Hortons lists large Cappuccino at 170 calories and 11g protein, and large Latte at 190 calories and 13g protein.

13. Chicken Bacon Ranch Wrap

Calories: 420
Protein: 27g
Protein efficiency: 6.4g per 100 calories

This is one of the best lunch choices if you want a real meal with strong protein density.

At 420 calories and 27g of protein, it beats many higher-calorie sandwiches and breakfast items.

14. Habanero Chicken Loaded Bowl

Calories: 530
Protein: 34g
Protein efficiency: 6.4g per 100 calories

This is one of the best bigger meals on the Tim Hortons menu for protein efficiency.

It has more calories than the Chicken Bacon Ranch Wrap, but it also gives 34g of protein.

15. Classic Chicken Wrap

Calories: 380
Protein: 24g
Protein efficiency: 6.3g per 100 calories

The Classic Chicken Wrap is one of the best choices if you want a lunch item under 400 calories with strong protein.

It has less total protein than the Chicken Bacon Ranch Wrap, but fewer calories too.

Tim Hortons lists the Chicken Bacon Ranch Wrap at 420 calories and 27g protein, the Classic Chicken Wrap at 380 calories and 24g protein, and the Habanero Chicken Loaded Bowl at 530 calories and 34g protein.

16. Chicken Parmesan Flatbread Pizza

Calories: 760
Protein: 48g
Protein efficiency: 6.3g per 100 calories

This is one of the highest-protein items in the guide.

It is not low-calorie, but the protein-per-calorie ratio is still strong. If you are prioritizing total protein and eating a larger meal, this is one of the biggest protein hits at Tim Hortons.

17. Chili, Large

Calories: 430
Protein: 27g
Protein efficiency: 6.3g per 100 calories

The large Chili is one of the best comfort-food options for protein density.

It gives the same total protein as the Chicken Bacon Ranch Wrap, but with slightly more calories.

18. Cilantro Lime Chicken Loaded Bowl

Calories: 550
Protein: 34g
Protein efficiency: 6.2g per 100 calories

This is similar to the Habanero Chicken Loaded Bowl, just slightly less protein-efficient.

Still, 34g protein for 550 calories is a strong lunch or dinner option.

19. Chili, Regular

Calories: 310
Protein: 19g
Protein efficiency: 6.1g per 100 calories

The regular Chili is a good smaller meal or side-style protein option.

It is not as high in total protein as the large Chili, but the protein efficiency is still strong.

20. Turkey Melt or Ham Melt

Calories: 550
Protein: 33g
Protein efficiency: 6.0g per 100 calories

The Turkey Melt and Ham Melt tie here.

Both have 33g of protein for 550 calories. They are not as efficient as the best wraps or bowls, but they are solid high-protein sandwich-style meals.

Tim Hortons lists Chicken Parmesan Flatbread Pizza at 760 calories and 48g protein, large Chili at 430 calories and 27g protein, regular Chili at 310 calories and 19g protein, Cilantro Lime Chicken Loaded Bowl at 550 calories and 34g protein, and both the Turkey Melt and Ham Melt at 550 calories and 33g protein.

Food-only ranking: the best Tim Hortons meals by protein efficiency

If you do not want to count lattes and other drinks, here is the food-only version.

1. Spinach & Egg White Omelette Bites

130 calories, 13g protein
Score: 10.0g protein per 100 calories

Best food-only protein-per-calorie option.

2. Bacon & Cheese Omelette Bites

210 calories, 15g protein
Score: 7.1g protein per 100 calories

More calories than the egg white version, but still efficient.

3. Chicken Bacon Ranch Wrap

420 calories, 27g protein
Score: 6.4g protein per 100 calories

Best full lunch order for protein efficiency.

4. Habanero Chicken Loaded Bowl

530 calories, 34g protein
Score: 6.4g protein per 100 calories

Best bigger bowl-style meal. Decent spice level, but still bring your own hot sauce if you need your food to blow you head off like I do.

5. Classic Chicken Wrap

380 calories, 24g protein
Score: 6.3g protein per 100 calories

Best lighter lunch wrap.

6. Chicken Parmesan Flatbread Pizza

760 calories, 48g protein
Score: 6.3g protein per 100 calories

Best high-total-protein item, but not low-calorie.

7. Chili, Large

430 calories, 27g protein
Score: 6.3g protein per 100 calories

Best soup/chili option for total protein.

8. Cilantro Lime Chicken Loaded Bowl

550 calories, 34g protein
Score: 6.2g protein per 100 calories

Another strong bowl option.

9. Chili, Regular

310 calories, 19g protein
Score: 6.1g protein per 100 calories

Best smaller warm meal.

10. Turkey Melt or Ham Melt

550 calories, 33g protein
Score: 6.0g protein per 100 calories

Best melt options.

Best Tim Hortons order by goal

Best overall protein-per-calorie item

Protein Latte, Small

It has 13g of protein for 110 calories, which makes it the highest-scoring item in this ranking.

Best for:

Coffee drinkers
Light breakfast
Adding protein without ordering a meal
People who want the most protein for the fewest calories

Not ideal if:

You want a full meal
You are avoiding dairy
You do not want calories from a drink

Best food-only option

Spinach & Egg White Omelette Bites

It has 13g of protein for 130 calories.

Best for:

Light breakfast
Snack
Adding protein to a coffee order
Lower-calorie eating

Not ideal if:

You need a larger meal
You want more total calories before a long day
You need more than 13g protein in one sitting

Best lunch under 400 calories

Classic Chicken Wrap

It has 380 calories and 24g of protein.

Best for:

Lunch
A lower-calorie meal
A real food option instead of a drink
People who want protein without a giant order

Not ideal if:

You want the absolute most protein possible
You prefer bowls or sandwiches

Best full lunch around 400–450 calories

Chicken Bacon Ranch Wrap

It has 420 calories and 27g of protein.

Best for:

A filling lunch
Strong protein efficiency
A better protein-per-calorie option than many sandwiches
People who want something more substantial than omelette bites

Not ideal if:

You are watching sodium closely
You want the lowest-calorie possible option

Best bowl

Habanero Chicken Loaded Bowl

It has 530 calories and 34g of protein.

Best for:

Bigger lunch
Higher total protein
Bowl-style meal
People who want more protein than a wrap

Not ideal if:

You want to stay under 500 calories
You are watching sodium closely

Best soup or chili option

Chili, Regular or Large

The regular Chili has 310 calories and 19g of protein.

The large Chili has 430 calories and 27g of protein.

Best for:

Warm meal
Filling option
Solid protein without ordering a sandwich
People who want something different from a wrap

Not ideal if:

You are watching sodium
You want a low-carb option

Best high-total-protein item

Chicken Parmesan Flatbread Pizza

It has 760 calories and 48g of protein.

Best for:

Highest protein target
Larger meal
People prioritizing protein more than calories

Not ideal if:

You are trying to stay low-calorie
You want the leanest order
You are watching sodium, fat, or total calories

The big lesson: drinks dominate the protein-per-calorie ranking

The Protein Latte wins because it is basically a coffee drink built around protein-rich dairy.

The small, medium, and large Protein Lattes all score around 11.7 to 11.8g protein per 100 calories. That is far higher than the food items.

The Original Protein Iced Latte also ranks well, but it is less efficient than the hot Protein Latte. The small Original Protein Iced Latte has 12g protein for 160 calories, while the large has 23g protein for 310 calories.

The catch:

A drink may not keep you as full as a meal.

So the “best” option depends on what you need.

For pure protein efficiency, choose the Protein Latte.

For a small food item, choose Spinach & Egg White Omelette Bites.

For a real lunch, choose a Chicken Bacon Ranch Wrap, Classic Chicken Wrap, Habanero Chicken Loaded Bowl, or Chili.

The best breakfast picks

Tim Hortons breakfast is tricky because many items have decent protein but also a lot of calories from biscuits, bagels, sausage, bacon, cheese, and wraps.

Best breakfast overall

Spinach & Egg White Omelette Bites

130 calories
13g protein
10.0g protein per 100 calories

This is the clear breakfast winner.

Best higher-protein breakfast if you want more food

Bacon & Cheese Omelette Bites

210 calories
15g protein
7.1g protein per 100 calories

Still very efficient, but less lean than the egg white version.

Best classic breakfast sandwich

Egg & Cheese English Muffin

270 calories
14g protein
5.2g protein per 100 calories

Not as efficient as the omelette bites, but better than many biscuit or bagel breakfast sandwiches.

Best higher-protein breakfast sandwich

Steak & Egg Homestyle Biscuit

510 calories
25g protein
4.9g protein per 100 calories

This gives more total protein, but the calories are much higher.

Best breakfast wrap

Bacon Breakfast Wrap

400 calories
18g protein
4.5g protein per 100 calories

This is the most efficient standard breakfast wrap in the guide, but it is not close to the omelette bites.

Tim Hortons lists its breakfast sandwiches, wraps, loaded breakfast items, and omelette bites in the breakfast section of the official nutrition guide.

The best lunch picks

Lunch is where Tim Hortons gets much better for high-protein meals.

Best lower-calorie lunch

Classic Chicken Wrap

380 calories
24g protein
6.3g protein per 100 calories

This is one of the best lunch choices if you want a real meal without going too high in calories.

Best overall lunch

Chicken Bacon Ranch Wrap

420 calories
27g protein
6.4g protein per 100 calories

This has slightly better protein efficiency than the Classic Chicken Wrap and more total protein.

Best bowl

Habanero Chicken Loaded Bowl

530 calories
34g protein
6.4g protein per 100 calories

This is one of the best bigger meals for protein.

Best sandwich

Supreme Stack Sandwich

620 calories
36g protein
5.8g protein per 100 calories

It is higher-calorie than the wraps, but it has the most protein among the sandwich options listed in the official guide.

Best melt

Turkey Melt or Ham Melt

550 calories
33g protein
6.0g protein per 100 calories

Both are solid, but not quite as efficient as the best wraps and bowls.

Best flatbread pizza

Chicken Parmesan Flatbread Pizza

760 calories
48g protein
6.3g protein per 100 calories

This is the best high-total-protein flatbread, but it is also a large calorie commitment.

Tim Hortons lists its lunch sandwiches, wraps, bowls, flatbread pizzas, melts, soups, chili, sides, and limited-time lunch items in the official guide.

The best lower-calorie high-protein Tim Hortons orders

If your goal is protein without a huge calorie hit, these are the strongest choices.

Under 150 calories

Protein Latte, Small

110 calories
13g protein

Spinach & Egg White Omelette Bites

130 calories
13g protein

These are the two best low-calorie protein choices.

Under 250 calories

Protein Latte, Medium

170 calories
20g protein

Protein Latte, Large

230 calories
27g protein

Original Protein Iced Latte, Medium

230 calories
17g protein

Bacon & Cheese Omelette Bites

210 calories
15g protein

These are good if you want a protein snack or light breakfast.

Under 400 calories

Classic Chicken Wrap

380 calories
24g protein

Chili, Regular

310 calories
19g protein

Egg & Cheese English Muffin

270 calories
14g protein

The Classic Chicken Wrap is the best true meal under 400 calories.

Under 500 calories

Chicken Bacon Ranch Wrap

420 calories
27g protein

Chili, Large

430 calories
27g protein

Steak Craveable

450 calories
24g protein

Bacon English Muffin

330 calories
17g protein

Bacon Breakfast Wrap

400 calories
18g protein

The Chicken Bacon Ranch Wrap and large Chili are the strongest under-500-calorie options by protein.

The highest-protein Tim Hortons items by total protein

Protein per calorie is useful, but sometimes you just want the biggest protein number.

These are some of the highest-total-protein items in the official guide.

Chicken Parmesan Flatbread Pizza

760 calories
48g protein

Hat Trick Flatbread Pizza

930 calories
46g protein

Bacon Everything Flatbread Pizza

780 calories
40g protein

Supreme Stack Sandwich

620 calories
36g protein

Pepperoni Flatbread Pizza

750 calories
36g protein

Habanero Chicken Loaded Bowl

530 calories
34g protein

Cilantro Lime Chicken Loaded Bowl

550 calories
34g protein

BBQ Loaded Chicken Loaded Bowl

580 calories
34g protein

Turkey Melt or Ham Melt

550 calories
33g protein

Bacon Grilled Cheese Melt

600 calories
33g protein

The key point:

The highest-protein items are not always the most calorie-efficient.

Flatbread pizzas can deliver a lot of protein, but they also come with significantly more calories. Bowls, wraps, chili, and omelette bites usually give a better balance.

Items that sound protein-friendly but are less efficient

These are not “bad” orders. They just are not the strongest if your goal is protein per calorie.

Many bagel breakfast sandwiches

Bagel sandwiches can have 22g to 26g of protein, but they often land around 480 to 630 calories. That lowers the protein-per-calorie score.

For example:

Bacon Everything Bagel Sandwich: 480 calories, 23g protein
Sausage 12-Grain Bagel Sandwich: 630 calories, 26g protein
Bacon 12-Grain Bagel Sandwich: 510 calories, 24g protein

They are filling, but not as efficient as omelette bites, protein lattes, chicken wraps, bowls, or chili.

Most muffins, cookies, donuts, and Timbits

Baked goods are not protein-efficient.

Some muffins have 5g or 6g of protein, and some donuts have 3g to 5g, but the calories are usually much higher than the protein return justifies if protein is your goal.

For example, the Chocolate Chip Muffin is listed at 420 calories and 6g protein, while many donuts sit around 200 to 360 calories with only a few grams of protein.

These can fit your day if you want them.

They just should not be confused with high-protein choices.

Veggie loaded wraps and bowls

The veggie loaded items may work for someone avoiding meat, but they are not the highest-protein options.

For example:

Cilantro Lime Veggie Loaded Wrap: 570 calories, 13g protein
Habanero Veggie Loaded Wrap: 540 calories, 13g protein
Cilantro Lime Veggie Loaded Bowl: 570 calories, 12g protein
Habanero Veggie Loaded Bowl: 550 calories, 12g protein

Those numbers are much lower in protein efficiency than the chicken bowls and wraps.

Sweet drinks

Iced Capps, Creamy Chills, lemonades, and quenchers are generally not protein plays.

Some have a few grams of protein, but many are mostly calories from sugar and/or fat. If protein is the goal, the Protein Latte, Original Protein Iced Latte, regular latte, or unsweetened iced latte are much better choices.

Best Tim Hortons order combinations for protein

Light breakfast

Order:

Small Protein Latte + Spinach & Egg White Omelette Bites

Approximate total:

240 calories
26g protein

Why it works:

You get protein from both the drink and the food, while keeping calories low.

Bigger breakfast

Order:

Medium Protein Latte + Bacon & Cheese Omelette Bites

Approximate total:

380 calories
35g protein

Why it works:

This is a strong protein breakfast without relying on a biscuit, bagel, or wrap.

Lower-calorie lunch

Order:

Classic Chicken Wrap

Approximate total:

380 calories
24g protein

Why it works:

It is one of the best complete meal options under 400 calories.

Higher-protein lunch

Order:

Chicken Bacon Ranch Wrap

Approximate total:

420 calories
27g protein

Why it works:

It is a stronger protein-per-calorie lunch than many sandwiches.

Bigger bowl meal

Order:

Habanero Chicken Loaded Bowl

Approximate total:

530 calories
34g protein

Why it works:

It gives you a bigger meal with strong protein.

Warm comfort meal

Order:

Large Chili

Approximate total:

430 calories
27g protein

Why it works:

It is one of the best non-wrap, non-sandwich protein options.

What to watch besides protein

Protein per calorie is useful, but it is not the whole nutrition picture.

Some of the highest-protein Tim Hortons items are also higher in:

Sodium
Saturated fat
Total calories
Refined carbs
Added sugar
Portion size

For example, many lunch items have more than 900mg of sodium, and some sandwiches, bowls, flatbreads, and melts go much higher. The Supreme Stack Sandwich is listed at 1,670mg sodium, the Habanero Chicken Loaded Bowl at 1,250mg sodium, and the large Chili at 1,270mg sodium.

That does not mean you cannot order them.

It just means “high-protein” does not automatically mean “healthy for everyone.”

A good order depends on your whole day, your goals, and your health context.

How to order better at Tim Hortons if protein is the goal

Choose protein drinks over sweet drinks

The Protein Latte and Original Protein Iced Latte are much better protein choices than Iced Capps, Creamy Chills, lemonades, or quenchers.

Choose omelette bites over baked goods

If you want breakfast protein, omelette bites beat muffins, donuts, Timbits, and most pastries.

Choose chicken wraps or chicken bowls for lunch

The Chicken Bacon Ranch Wrap, Classic Chicken Wrap, Habanero Chicken Loaded Bowl, and Cilantro Lime Chicken Loaded Bowl are among the strongest meal options.

Choose chili if you want something warm

Regular Chili and large Chili both score well for protein per calorie.

Be careful with “high-protein but huge” items

Flatbread pizzas can deliver a lot of protein, but they also bring a lot of calories.

Do not ignore sodium

Many high-protein fast-food items are also high-sodium. Protein is only one metric.

What this does not mean

This article does not mean:

Everyone should order a Protein Latte.
Drinks are always better than food.
Calories are the only thing that matters.
Protein is the only thing that matters.
Tim Hortons is automatically “healthy.”
Baked goods are bad.
Flatbread pizzas are bad.
Veggie items are bad.
High-protein items are always better.
These numbers will be exact at every location.
This is personalized medical or nutrition advice.

It means this:

If you are trying to get the most protein for the fewest calories at Tim Hortons Canada, the Protein Latte, Spinach & Egg White Omelette Bites, Original Protein Iced Latte, chicken wraps, chicken bowls, and chili are the strongest places to start.

FAQ

What is the best high-protein item at Tim Hortons?

By protein per calorie, the best item is the Protein Latte. The small size has 13g protein for 110 calories, the medium has 20g for 170 calories, and the large has 27g for 230 calories.

What is the best high-protein food at Tim Hortons?

The best food-only item is Spinach & Egg White Omelette Bites, with 13g protein for 130 calories.

What Tim Hortons lunch item has the best protein per calorie?

The best lunch-style picks are the Chicken Bacon Ranch Wrap, Habanero Chicken Loaded Bowl, Classic Chicken Wrap, Chili, and Cilantro Lime Chicken Loaded Bowl. These all provide strong protein for their calorie counts.

What Tim Hortons item has the most protein?

Among the items reviewed here, the Chicken Parmesan Flatbread Pizza has one of the highest protein totals at 48g protein, but it also has 760 calories.

Are Tim Hortons omelette bites high-protein?

Yes, especially the Spinach & Egg White Omelette Bites. They have 13g protein for 130 calories, making them the best food-only item by protein per calorie.

Are Tim Hortons bagels high-protein?

Not really. Some bagels have around 9g to 11g of protein, but they also have around 290 to 330 calories before toppings. Bagel breakfast sandwiches have more protein, but they also add more calories.

Are Tim Hortons donuts or muffins good for protein?

No. They may have a few grams of protein, but they are not protein-efficient. If protein is the goal, omelette bites, protein lattes, wraps, bowls, chili, and some sandwiches are better choices.

Is a Protein Latte a meal replacement?

Not necessarily. It has strong protein for the calories, but it is still a drink. Whether it works as part of a meal depends on your hunger, goals, and overall diet.

Are the nutrition numbers exact?

No. Tim Hortons says nutrition may vary due to suppliers, ingredient substitutions, recipe revisions, restaurant assembly, time of year, and product changes. The official guide reflects Canadian restaurant products as of August 2025.

Final takeaway

The best Tim Hortons high-protein choices are not always the items with the most protein.

The best choices are the ones that give you the most protein for the calories.

The top overall winners are:

Protein Latte, Small: 110 calories, 13g protein
Protein Latte, Medium: 170 calories, 20g protein
Protein Latte, Large: 230 calories, 27g protein
Spinach & Egg White Omelette Bites: 130 calories, 13g protein
Original Protein Iced Latte, Small: 160 calories, 12g protein

The best food-only meal options are:

Spinach & Egg White Omelette Bites
Bacon & Cheese Omelette Bites
Chicken Bacon Ranch Wrap
Habanero Chicken Loaded Bowl
Classic Chicken Wrap
Chili
Cilantro Lime Chicken Loaded Bowl
Turkey Melt or Ham Melt

The simplest ordering rule:

For the best protein per calorie at Tim Hortons, choose a Protein Latte or omelette bites for breakfast, and choose a chicken wrap, chicken bowl, or chili for lunch.

Thanks for reading and good job for choosing to eat healthy today!