How to Eat Healthy at Tim Hortons

For those times when you’re low on options or just in a crunch, follow our guide on the healthiest food options at Tim Hortons.

It’s the New Year and I bet getting into shape, eating healthier or consuming less fast food is probably on your list of resolutions – I know all three are on mine! While eating healthy and steering clear of fast food sounds easy, sometimes it’s hard to avoid. So for those times when you’re low on options or just in a crunch, follow the guide below on how to eat healthy at Tim Hortons:


If you’re looking for a breakfast option that’s low in calories and satisfying, try the Canadian Back Bacon Sandwich. At 310 calories, 12g of fat and 19g of protein it’s the healthiest breakfast sandwich option on the menu. Your next option is the Turkey Sausage Breakfast sandwich which is 330 calories, 15g of fat and 21g of protein. To lower the calories on either of these options, substitute the egg omelette for the egg white omelette.

If it’s a bagel you’re craving, opt for the blueberry which at 280 calories is the healthiest of them all. In terms of spread, stick to margarine (50 calories per portion) or strawberry jam (60 calories per portion).

If neither of those options sound appealing, try the Homestyle maple oatmeal that sits at 220 calories, 2.5g of fat and 5g of protein, the mixed berries oatmeal sits at 210 calories, 3g of fat and 6g of protein or a greek yoghurt parfait is 270 calories and has 5 grams of fat and 13 grams of protein.

Definitely try to avoid: The grilled breakfast wraps which may seem healthy but range between 400-500 calories each, the aged cheddar biscuit sandwich and bagel BELT sandwiches which are nearing Big Mac calorie range.

Lunch & Dinner

Luckily, sandwiches aren’t horrible for you – especially when eaten with a whole wheat bun and a whole lot of veggies. The healthiest option is by far the garden vegetable sandwich, which (without sliced cheese) sits at just 310 calories, 10.2g of fat and 13.1g of protein. Trade the light cream cheese spread on this sandwich for mustard, and you’ve got yourself an even healthier option!

If you’re craving something meatier, try the BLT sandwich on a whole wheat bun which works out to be 312 calories with 9.1g of fat and 14.7g of protein. The Chicken Club Sandwich, Ham and Swiss Sandwich and Turkey Bacon Club Sandwich on whole wheat buns all sit at 400 calories or less as well.

Definitely try to avoid: Any of Tim Hortons soups, which may be low in calories but are super high in sodium – just one bowl of chilli has more than half of your daily recommended intake of sodium. Also veer away from the Grilled Deluxe Panini which stands at 540 calories, 22g of fat and a shocking 1180mg of sodium.


This is where we get into trouble waters – Tim Hortons’ baked goods are just so delicious! We suggest you try to resist the temptation but if you must give in, Apple Fritter and Honey Dip timbits are your best option at only 40-50 calories each. If you’re going for a full donut, stick with yeast-based; Chocolate Dip, Honey Dip and Maple Dip are each 190 calories and the ‘healthiest’ of all doughnuts.

If doughnuts don’t satisfy, try the Apple or Strawberry Cheese Strudel which are 150-160 calories each.

Definitely try to avoid: Any cake-based doughnuts like the sour cream glazed which is a whopping 340 calories and cinnamon buns which are between 410 and 460 calories.

To learn more about nutrition in Tim Hortons food, head here. We’ll be doing guides at all of our favourite fast food joints, so keep an eye on the blog for more healthy fast food options!

Do you eat healthy at Time Hortons? What’s your meal or snack of choice?

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Featured image via @TimHortons