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Healthy Tim Hortons options: what to order

The healthiest Tim Hortons meals on the 2026 menu: most protein, fewest calories, least sodium. Picked for losing weight without skipping the drive-thru.

2026Freshest menu data

Checked Oct 5, 2026 All 70 meals

Most protein per calorie

Buffalo Chicken Panini

510cal

P 34 g · C 42 g · F 23 g

6.7 g of protein for every 100 calories.

Lightest meal with 20 g+ protein

Large Chili

370cal

P 23 g · C 27 g · F 19 g

370 calories and still 23 g of protein.

Lowest sodium with 20 g+ protein

Sausage Scrambled Egg Croissant Sandwich

600cal

P 21 g · C 39 g · F 41 g

810 mg sodium, 35% of a day.

High protein, 30 g or more

5 meals, fewest calories first


Buffalo Chicken PaniniLunch	510	34 g	42 g	23 g	1,100 mg
Steak and Cheddar PaniniLunch	510	30 g	43 g	24 g	1,290 mg
Chipotle Chicken Bacon WrapLunch	548	35 g	39 g	29 g	1,392 mg
Grilled Chicken PaniniLunch	550	34 g	41 g	27 g	970 mg
Chicken & Cheddar MeltLunch	680	35 g	43 g	42 g	1,160 mg

Under 400 calories

11 meals, most protein first


Large ChiliLunch · Large	370	23 g	27 g	19 g	1,080 mg
Regular ChiliLunch · Regular	310	19 g	23 g	16 g	900 mg
Bacon Egg White WrapBreakfast	370	19 g	36 g	17 g	1,210 mg
Bacon, Egg & Cheese Breakfast SandwichBreakfast	350	18 g	28 g	18 g	820 mg
Bacon Grilled Breakfast WrapBreakfast	380	18 g	34 g	19 g	1,080 mg
Egg & Cheese Egg White & Swiss WrapBreakfast	360	15 g	36 g	17 g	810 mg
Egg & Cheese Breakfast SandwichBreakfast	380	14 g	37 g	20 g	520 mg
Breakfast Wrap Snacker, Sausage & EggBreakfast	280	13 g	17 g	18 g	440 mg
Egg & Cheese Egg White WrapBreakfast	300	13 g	36 g	12 g	920 mg
Egg & Cheese Grilled Breakfast WrapBreakfast	310	13 g	34 g	14 g	780 mg
Sausage Wrap SnackerBreakfast	282	13 g	17 g	18 g	436 mg

Eat at Tim Hortons. Still lose weight.

At Tim Hortons, the Breakfast Wrap Snacker, Sausage & Egg is 280 calories and the Double Sausage - Double Stacked Farmer's Breakfast Wrap is 887. MenuTrim builds your personal plan and shows which one fits today.

Daily calories for your goalFrom your weight, goal weight and pace.
A protein target and a per-meal limitSo one meal out doesn't take the whole day.
The date you'll reach your goalAn estimate from your pace, updated as you log.
Tim Hortons orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.

Build your plan in the app.

Questions

What is the healthiest thing to order at Tim Hortons?

By protein per calorie it is the Buffalo Chicken Panini: 510 calories with 34 g of protein. Healthy depends on your goal, so the picks above cover the lightest meal, the most protein and the lowest sodium.

What is the highest-protein meal at Tim Hortons?

The Chipotle Chicken Bacon Wrap has 35 g of protein and 548 calories.

Which Tim Hortons meals are under 400 calories?

Large Chili (370 cal), Regular Chili (310 cal), Bacon Egg White Wrap (370 cal), Bacon, Egg & Cheese Breakfast Sandwich (350 cal), Bacon Grilled Breakfast Wrap (380 cal).

What is the highest-calorie meal at Tim Hortons?

The Double Sausage - Double Stacked Farmer's Breakfast Wrap at 887 calories, 61 g of fat and 1,166 mg of sodium.