Every High-Protein Tim Hortons Item, Ranked by Nutrition
Tim Hortons isn’t exactly known as a go-to spot for high-protein meals, but if you’re in a pinch and need a protein boost, you might be surprised at what’s on the menu. We’ve ranked every high-protein item at Tim Hortons based on overall nutrition—factoring in protein content, calories, and overall balance of macronutrients. Whether you’re looking for a post-workout snack, a meal that won’t leave you sluggish, or just the best bang for your buck, here’s what you need to know.
Ranking Criteria
To determine the best high-protein items at Tim Hortons, we considered:
Protein Content: Higher is better.
Calories: A good protein-to-calorie ratio is ideal.
Fat & Carbs: Balanced macros matter for overall nutrition.
Sodium & Sugar: Lower amounts contribute to a healthier choice.
Satiety: Will it actually keep you full?
1. Grilled Chicken Wrap (Best Overall Choice)
Protein: ~28g
Calories: ~390
Why it’s great: This wrap is packed with lean grilled chicken, which is a high-quality protein source essential for muscle recovery and sustained energy. The wrap provides a balance of protein and carbs, making it a great meal for keeping you full without a heavy calorie load. The inclusion of fresh vegetables also adds fiber and important vitamins, boosting its overall nutritional value.
2. Turkey Bacon Club on Whole Wheat
Protein: ~30g
Calories: ~510
Why it’s great: This sandwich delivers one of the highest protein counts on the menu, making it an excellent option for those looking to fuel up. The turkey provides lean protein, while the bacon adds flavor without overwhelming the meal with unhealthy fats. Opting for whole wheat bread increases fiber intake, which aids digestion and stabilizes blood sugar levels.
3. Grilled Chicken Salad
Protein: ~25g
Calories: ~320 (without dressing)
Why it’s great: If you’re looking for a light yet protein-packed option, this salad is a winner. The grilled chicken offers high-quality protein with minimal fat, while the fresh greens and vegetables provide essential vitamins, minerals, and fiber. Be mindful of your dressing choice, as some can add unnecessary calories and sugar.
4. Farmer’s Breakfast Wrap (Egg, Bacon, Cheese, Hashbrown)
Protein: ~24g
Calories: ~530
Why it’s great: This hearty breakfast wrap combines eggs, bacon, cheese, and a hashbrown for a filling and energy-boosting meal. Eggs are an excellent source of complete protein, supporting muscle maintenance and brain function. The bacon adds flavor, while the cheese provides calcium and a creamy texture. The hashbrown, while adding extra calories, offers a satisfying crunch and slow-digesting carbs for sustained energy.
5. Classic Breakfast Sandwich (Bacon, Egg, Cheese, English Muffin)
Protein: ~21g
Calories: ~380
Why it’s great: A classic breakfast choice that balances protein and healthy fats. The eggs supply high-quality protein and essential nutrients like choline, which supports brain health. Choosing an English muffin over a biscuit keeps the calorie count reasonable while still providing enough carbohydrates for energy.
6. Steak & Egg Breakfast Sandwich
Protein: ~27g
Calories: ~550
Why it’s great: This sandwich is packed with protein from both steak and eggs, making it a great high-protein breakfast for those with demanding energy needs. The steak provides iron and B vitamins, which are crucial for energy metabolism and red blood cell production. Although higher in calories, it’s a great choice for those looking to stay full for longer periods.
7. Greek Yogurt Parfait with Granola
Protein: ~14g
Calories: ~240
Why it’s great: A refreshing and nutritious snack option, Greek yogurt is rich in probiotics, which promote gut health. The granola adds a bit of crunch and extra fiber, though it can be high in sugar, so moderation is key. With its combination of protein and healthy carbs, this parfait is perfect as a quick breakfast or midday snack.
8. Chili (Best Warm Meal Option)
Protein: ~22g
Calories: ~360
Why it’s great: This hearty chili is a great high-protein meal choice, packed with ground beef, beans, and vegetables. Beans provide fiber and complex carbohydrates, while beef supplies high-quality protein and iron, which are vital for maintaining energy and muscle function. Its warm, comforting nature makes it a great option on colder days.
9. Beyond Meat Breakfast Sandwich (Plant-Based Option)
Protein: ~18g
Calories: ~430
Why it’s great: A solid plant-based option for those looking to avoid meat, this sandwich offers a decent protein content from the Beyond Meat patty. It contains plant-based protein sources such as pea protein, which is beneficial for those following a vegetarian or flexitarian diet. However, it does come with slightly higher fat content compared to lean meat options.
10. Smoked Ham & Swiss Sandwich
Protein: ~22g
Calories: ~470
Why it’s great: Smoked ham is a lean source of protein, making this sandwich a good lunch option. The Swiss cheese provides calcium for bone health, while the bread delivers necessary carbohydrates for energy. However, it’s slightly higher in sodium, so it’s best enjoyed in moderation.
Honorable Mentions:
Chicken Noodle Soup: 15g protein, but also high in sodium. A warm and comforting option, but best for those not watching their salt intake.
Bagel with Cream Cheese: 12g protein, but mostly carbs and fats. A decent snack, but not the best high-protein choice.
Peanut Butter on Whole Wheat Toast: 10g protein, decent balance but high in fats. Provides healthy fats and protein, but should be consumed in moderation.
Tim Hortons isn’t the most protein-friendly fast food chain, but if you know what to look for, you can find decent options to keep you fueled. The Grilled Chicken Wrap and Turkey Bacon Club stand out as the best overall choices, while the Greek Yogurt Parfait and Chili make for solid snacks. If you’re vegetarian, the Beyond Meat Breakfast Sandwich is your best bet.
Next time you’re grabbing a quick bite at Tims, you’ll know exactly what to order to hit your protein goals without the unnecessary calories!
