What to Order at Tim Hortons When You're on a Diet
Tim Hortons might not be the first place that comes to mind when you're watching your calories or macros, but with a little know-how, you can still enjoy your morning coffee or a quick lunch without throwing your diet off track. Whether you're cutting carbs, reducing calories, watching your sugar intake, or simply trying to eat clean, there are smart, diet-friendly options at Tim Hortons that go beyond plain coffee and will actually leave you feeling full and satisfied.
Here’s your go-to guide for what to order at Timmies when you’re trying to stay on track.
🥚 1. Egg and Cheese Omelette Bites
These are a go-to for low-carb eaters, keto dieters, and anyone who wants a high-protein, low-sugar breakfast.
Calories: 180–220 (for 2 bites)
Protein: 13–15g
Carbs: 2–4g
Why it works: High in protein, satisfying, and low in refined carbs. Choose the spinach egg white or bacon & cheese variety depending on your macro goals.
🍳 2. Breakfast Sandwich (No Bun)
Order any breakfast sandwich without the bread or biscuit and you’ve got a protein-heavy, low-carb meal.
Calories: 200–250 (depending on fillings)
Protein: 15–20g
Carbs: ~2–5g
Pro tip: Ask for it in a bowl or wrapped in a napkin. Best options: bacon or turkey sausage with egg and cheese.
🥣 3. Small Plain Oatmeal (No Sugar Added)
If you’re not avoiding carbs but want a heart-healthy option, plain oatmeal is a good choice—especially when you skip the added sugar and syrup.
Calories: 160–200
Protein: 4–6g
Carbs: ~30–35g
Why it works: A clean, fiber-rich carb source that helps with fullness and energy. Bonus: Add cinnamon or nuts if available.
🥪 4. English Muffin Turkey Sausage Breakfast Sandwich
This is a lighter option compared to croissants or bagel sandwiches. Turkey sausage offers leaner protein, and English muffins have fewer calories than other breads.
Calories: 300–350
Protein: 17–20g
Carbs: ~30g
Pro tip: Ask for no sauce or cheese to reduce calories further.
🧀 5. Cheese Snack or Side Bacon/Sausage
Order a side of bacon or sausage or ask for a cheddar cheese slice to bump up protein and fat without adding carbs or sugar.
Calories: ~90–120 per side
Protein: 5–9g
Carbs: 0–1g
Why it works: Helps you build a mini DIY meal with low-carb ingredients.
☕ 6. Coffee or Tea (With Cream, No Sugar)
Coffee is diet-friendly if you skip the sugary syrups and flavored creams. Stick with plain brewed coffee or unsweetened iced coffee.
Calories: 0 (black), 20–40 with cream
Carbs: 0–2g depending on how much cream you add
Pro tip: Bring your own low-carb sweetener or stevia drops.
🍵 7. Herbal or Green Tea
Zero calories, zero sugar, and a warm, calming way to start your day. Add lemon or cinnamon for flavor.
Calories: 0
Carbs: 0g
🚫 What to Skip
Some Tim Hortons menu items look tempting but are total diet-busters:
Bagels and Croissants – High in carbs and calories
Hash Browns – Fried and low in nutrients
Iced Capps – Packed with sugar and cream
Breakfast Wraps – Often loaded with cheese, sauces, and white flour
Muffins and Donuts – Even “bran” or “carrot” muffins are sugar bombs
🧠 Smart Order Combos for Diet Goals
For Weight Loss:
Omelette Bites + Green Tea
English Muffin Egg Sandwich (No Sauce) + Black Coffee
For Low-Carb/Keto:
Breakfast Sandwich (No Bun) + Side Bacon + Cream Coffee
For Clean Eating:
Plain Oatmeal + Herbal Tea
Egg White Omelette Bites + Black Coffee
❤️ Final Thoughts: Timmies on a Diet Is Totally Doable
You don’t need to skip your morning coffee run to stay on track. With a few smart choices and some simple customizations, you can enjoy a Tim Hortons breakfast that aligns with your diet goals—whether that’s weight loss, low-carb, or just eating cleaner.
Stick to high-protein items, go easy on the bread and sauces, and keep your drinks simple. Your future self (and your macros) will thank you.
