Several years ago, we did a blog on keto at Tim Hortons. They have introduced new items since then, so we decided it was time for an update. The following is the original blog with any new information.
Keto at Tim Hortons Update
Update February 2024: When I first did this blog, I had to work hard to find the nutritional information for their drinks and food options. Since then, they have introduced a “nutrition explorer” page. You put in the item you want and it will show you what the nutritional information is for that item. Not only that, but you can customize it the way you would eat it, and it adjusts to show you accurate information. Great job, Tim Hortons!
One new item on their menu offers a more keto-friendly option for breakfasts. The omelette bites are items you can eat and stay on track. The bites come in pairs and the serving information is for both of them. The bacon and cheese bites have 210 calories, 14 grams of fat, 6 grams of carbs (one of which is sugar) and 15 grams of protein. The spinach and egg white bites are 130 calories for two, 6 grams of fat, 5 grams of net carbs (1 gram of which is sugar), and 13 grams of protein.
While there’s one more gram of carbs in the bacon and cheese omelette bites, that would be the one I would buy. You’re getting a lot more fat and even more protein. Gotta love bacon!
An Introduction to Tim Hortons
Originally posted 2021: Tim Hortons is an incredibly popular coffee spot in Canada. The first shop started in 1961 by the hockey player by the same name in Hamilton, Ontario. Can you get any more Canadian than that? As of August of 2021, there are over 4,280 of the shops across the country. As a good Canadian, I go to Tim Horton’s…a lot. Less than I used to, but still at least once a week. Here are a few good things to know if you frequent the coffee shop that is everywhere you go throughout Canada.
Spoiler alert: donuts, bagels and other pastries that are available at Tim’s are full of carbs. Just to bring it into perspective, a plain, old fashioned timbit (which is a donut hole) has 7 net grams of carbs. That’s a tiny round circle with no sugar, no fillings, no sprinkles. So not worth it! So that’s not what you are going to eat at Tim’s.
Drinks that are Keto at Tim Hortons
Tim Horton’s is traditionally known for its strong coffee. There are no carbs in their coffee or tea, which is great. There are 2 grams of carbs in their cream, which is not so great. If you drink it black, you are good to go! The last I checked, the sweetener they use is Splenda. Splenda is around 100 on the glycemic index and spikes your blood sugar, so it is not ideal for most people doing keto.
The newest addition to their drink menu is the original cold brew, which also has no carbs! It’s great for summertime! Do not confuse this with their ice coffee (which has 13 grams of net carbs in a small) or their vanilla cream cold brew (which has 15 grams of net carbs in a small). Make sure if you order this, you specify “original” cold brew. I get mine with a cream and I sit pretty at only 2 grams of net carbs.
Breakfasts that are Keto at Tim Hortons
If you are looking for breakfast at Tim Hortons, you really only have one keto-friendly choice (in my humble opinion). I get an egg and cheese sandwich with bacon with no biscuit. You do need a knife and fork for this and it’s not something you can eat on the road while driving, but it does the trick.
Lunch Options
Lunches are trickier. The BLT or roast beef are probably your best bet, with no bread. The mayo they use may have sugar in it (Canadians love their Miracle Whip) so be aware of that. The lowest amount of carbs in a soup is the cream of broccoli with 13 grams of net carbs. Honestly, it’s a good idea to just go with the drink and go elsewhere for lunch.
Nutritional Information to be Keto at Tim Hortons: Update
The information on their website about the nutrition of their items is horrible. It covers the basics, but you really need to dig for any information about their add-on’s like cream and mayo. Most of the employees who work there (who get minimum wage) do not know a lot about what is in the products because the product comes in at least partially prepped. Nor do they care, and who can blame them? Tim’s is a go-to because it is everywhere in the country but they are not known for being keto-friendly. I use the drive through to stick with the drinks I know are safe and I don’t have to see the sugar-filled donuts.
Wendy
