High-Protein Tim Hortons Orders in Canada (With Calories)
The best high-protein orders at Tim Hortons Canada, from protein lattes and the protein bagel to wraps, with calories and macros from Tims' published nutrition.
The short answer
- The Protein Latte is the easiest win: a medium has 20 g of protein (hot) or 17 g (iced), according to Tim Hortons.
- A medium Protein Latte plus a Protein Bagel comes to about 450 calories and 40 g of protein, a solid high-protein breakfast on the go.
- For lunch, the Turkey Avocado Club (~33 g), Sous Vide Chicken Wraps (~30–31 g) and Pesto Chicken Wrap (~30 g) lead the menu for protein.
Tim Hortons isn't usually thought of as a protein stop, but the Canadian menu has quietly added some genuinely useful options. Below are the best picks, using the nutrition Tim Hortons publishes for its Canadian restaurants.
Most protein on the Tims menu (Canada)
High-protein drinks
Tim Hortons' Protein Lattes are made with a lactose-free, high-protein dairy beverage. A medium hot Protein Latte has 20 g of protein and a medium iced one has 17 g (Tim Hortons). You can also ask for the protein beverage in other drinks.
| Drink | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Medium Protein Latte | 170 | 20 g | 10 g | 6 g |
| Large Protein Latte | 230 | 27 g | 13 g | 8 g |
| Medium Original Protein Iced Latte | 135 | 17 g | 4 g | 5 g |
| Large Original Protein Iced Latte | 190 | 23 g | 8 g | 7 g |
| Medium Protein Latte + sugar-free vanilla | 190 | 20 g | 14 g | 6 g |
High-protein breakfast
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Protein Bagel | 280 | 20 g | 45 g | 3 g |
| Omelette Bites, Bacon & Cheese (2) | 210 | 15 g | 6 g | 14 g |
| Omelette Bites, Spinach & Egg White (2) | 130 | 13 g | n/a | n/a |
| Steak & Scrambled Egg Loaded Breakfast Box | 404 | 16 g | 35 g | 22 g |
High-protein lunch
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Turkey Avocado Club | 618 | 33 g | 60 g | 27 g |
| Cilantro Lime Sous Vide Chicken Wrap | 680 | 31 g | 71 g | 30 g |
| Habanero Sous Vide Chicken Wrap | 650 | 30 g | 70 g | 28 g |
| Pesto Chicken Wrap | 472 | 30 g | 41 g | 22 g |
| Supreme Stack | 494 | 30 g | 42 g | 24 g |
| Habanero Crispy Chicken Sandwich | 502 | 25 g | 59 g | 20 g |
| Spicy Slow-Cooked Chicken Loaded Wrap | 393 | 21 g | 27 g | 23 g |
Best combos by goal
- Highest protein for the calories: Medium Original Protein Iced Latte + Spinach & Egg White Omelette Bites = about 265 calories and 30 g protein.
- Filling breakfast: Medium Protein Latte + Protein Bagel = about 450 calories and 40 g protein.
- Big lunch after training: Turkey Avocado Club + Medium Protein Latte = about 790 calories and 53 g protein.
- Lighter lunch: Pesto Chicken Wrap + black coffee = about 475 calories and 30 g protein.
Easy ways to save calories at Tims
- Swap a double-double for a Protein Latte or black coffee with milk. Cream and sugar add up fast across a week.
- Choose sugar-free syrup over regular flavour shots in lattes.
- Skip the extra sauce or ask for it on the side with wraps and sandwiches.
- Watch the add-ons: a donut or muffin next to a 'healthy' order can double its calories.
Building a whole day around eating out? Our guide to counting macros shows how a Tims stop fits your targets, and our protein guide shows how much protein you need each day.
Frequently asked questions
How much protein is in a Tim Hortons Protein Latte?
Tim Hortons says a medium hot Protein Latte has 20 g of protein and a medium iced Protein Latte has 17 g. A large hot one has about 27 g.
What is the highest-protein item at Tim Hortons Canada?
Among the items in this guide, the Turkey Avocado Club (about 33 g) and the Sous Vide Chicken Wraps (about 30–31 g) are highest. A large Protein Latte (about 27 g) is the highest-protein drink.
Is the Tim Hortons Protein Bagel healthy?
It's a good choice: about 280 calories with 20 g protein and only 3 g fat. Toppings like butter or cream cheese add calories, so factor those in.
Are these numbers for Canada or the US?
Canada. Tim Hortons' US menu and recipes differ, so US numbers aren't interchangeable.
Sources
- Tim Hortons newsroom: Tim Hortons launches new protein beverages (Aug. 28, 2025)
- Tim Hortons newsroom: Omelette Bites (Jan. 15, 2024)
- Tim Hortons Canada menu and nutrition information
This article is general information, not medical advice. If you have a health condition, are pregnant, or take medication, talk to your doctor or a registered dietitian before changing how you eat or train.
