The Healthiest Breakfasts You Can Order at Tim Hortons
Tim Hortons isn’t exactly known for health food—it’s famous for donuts, creamy coffee, and indulgent breakfast sandwiches. But that doesn’t mean your morning Timmies run has to derail your nutrition goals.
Whether you're trying to eat clean, boost protein, cut calories, or just make smarter choices, here are the healthiest breakfasts you can order at Tim Hortons—and how to tweak your order to keep it nutritious without sacrificing taste.
🥚 1. Omelette Bites (Bacon or Spinach Egg White)
These protein-packed little bites are one of the best things on the menu if you're eating healthy. They're low in carbs, high in protein, and come in a few rotating flavors.
Why it's healthy: High protein, low sugar, low carb
Pro tip: Pair with black coffee or green tea for a light, energizing breakfast
Calories: ~180–220 per 2-pack
Protein: ~13–15g
🍳 2. Breakfast Sandwich on English Muffin (With Modifications)
The standard breakfast sandwiches aren’t always diet-friendly—but with a few smart swaps, they can be. Choose the English muffin over the biscuit or bagel, and ask for no sauce or just egg and cheese with lean meat like turkey sausage.
Why it's healthy: Balanced protein, carbs, and fat when modified
Pro tip: Add a slice of tomato or ask for extra egg if available
Calories: ~300–350
Protein: ~15–20g
🧀 3. Plain Bagel with Light Cream Cheese (Or Half the Cream Cheese)
While bagels aren't low-carb, a plain bagel with a sensible portion of light cream cheese can still be part of a healthy diet, especially if you’re active or need some extra morning fuel.
Why it's healthy: Simple ingredients, satisfying carbs and fat
Pro tip: Use only half the cream cheese packet to cut calories
Calories: ~300–350
Protein: ~9–11g
🥣 4. Small Plain Oatmeal (No Brown Sugar)
Tim Hortons oatmeal can be a smart choice if you skip the brown sugar topping. It offers fiber and slow-digesting carbs to keep you full.
Why it's healthy: High fiber, low saturated fat
Pro tip: Ask for nuts or berries if available
Calories: ~160–200
Protein: ~4–6g
🥪 5. Turkey Sausage Breakfast Sandwich (No Cheese or Sauce)
The turkey sausage version is lower in fat and calories compared to the classic sausage patty. Remove cheese or creamy sauces to keep it lean.
Why it's healthy: Lean protein, lower saturated fat
Pro tip: Order it on an English muffin or as a no-bun bowl
Calories: ~270–320
Protein: ~15–17g
🍵 6. Green Tea or Herbal Tea
A warm drink can start your morning off right. If you’re cutting calories and sugar, skip the double-double and opt for unsweetened tea.
Why it's healthy: Zero calories, hydrating, and soothing
Pro tip: Add lemon or bring your own natural sweetener if needed
Calories: 0
🚫 What to Watch Out For
Many menu items seem healthy—but aren't:
Yogurt parfaits – high in sugar and sweetened granola
Iced capps and flavoured lattes – sugar bombs in disguise
Breakfast wraps – often loaded with calories, carbs, and processed sauces
Hash browns – deep-fried and low in nutrition
🧠 Build Your Own Healthy Breakfast Strategy
If nothing on the menu fits your goals perfectly, you can always create your own:
Ask for egg, turkey sausage, or bacon in a bowl without the bread
Order a bagel with cheese and tomato instead of cream cheese
Combine a small oatmeal with a boiled egg (if available) for balance
Tim Hortons staff are generally happy to help with custom requests—just be specific and polite.
❤️ Balance Over Perfection
You don’t have to skip your morning Timmies to eat healthy. With smart tweaks and a little strategy, you can enjoy a satisfying breakfast that fuels your day without guilt.
Focus on protein, fiber, and real ingredients—and don’t stress if you grab a bagel once in a while. It’s about consistency, not perfection.
