Tim Hortons Omelette Bites Nutrition Facts
Nutrition facts for Tim Hortons Omelette Bites — the low-carb, high-protein breakfast option.
Select Size
130
6g
6g
13g
1g
410mg
Caffeine Content
FDA daily limit: 400mg for healthy adults
🍬 Sugar Breakdown
1g
Total Sugar
0.3
Teaspoons
4%
WHO limit ♀
Burn It Off
Minutes to burn 130 cal (Spinach & Egg White (2 pc))
30
Walking
11
Running
17
Cycling
15
Swimming
43
Yoga
🧑⚕️ Expert Dietitian Tips
Best Protein Per Calorie
Spinach & Egg White (130 cal, 13g protein) = 10 cal per gram of protein. That's the best ratio on the entire Tim Hortons menu.
Keto-Friendly
All three varieties have 6-9g carbs, making them ideal for keto or low-carb diets. One of the few keto-compatible items at Tim Hortons.
Power Combo
Double order of Spinach & Egg White (260 cal, 26g protein) + black coffee (5 cal) = 265 calorie breakfast with massive protein.
🔄 Healthier Alternatives
Serving Size: 1 Spinach & Egg White (2 pc) (Omelette Bites)
Amount Per Serving
% Daily Value*
* % DV based on 2,000 cal diet. Source: Tim Hortons Canada (April 2025).
📏 All Sizes at a Glance
| Size | Cal | Fat | Sugar | Caff |
|---|---|---|---|---|
| Spinach & Egg White (2 pc) | 130 | 6g | 1g | 0mg |
| Bacon & Cheese (2 pc) | 210 | 14g | 1g | 0mg |
| Four Cheese (2 pc) | 250 | 18g | 3g | 0mg |
🥗 Diet Compatibility
☝️ Fun Fact: Omelette Bites are one of the few Tim Hortons items that are naturally gluten-free (though cross-contamination may occur in-store)!
About Omelette Bites
Tim Hortons Omelette Bites are the most protein-dense breakfast items per calorie on the entire menu. Sold as 2-packs, they range from just 130 calories (Spinach & Egg White) to 250 calories (Four Cheese), with all three varieties providing 13-15g protein.
The Spinach & Egg White Omelette Bites (130 cal, 13g protein, 6g carbs) are the standout choice for health-conscious diners. With only 6g fat and 6g carbs, they are keto-compatible, low-calorie, and high-protein — a rare trifecta in fast-food breakfast.
The Bacon & Cheese (210 cal, 15g protein) adds more flavor and fat but maintains the low-carb profile at just 6g carbs. The Four Cheese (250 cal, 15g protein, 9g carbs) is the richest option with 18g fat and 7.5g saturated fat.
A key advantage: ordering two servings of Spinach & Egg White Omelette Bites gives you 260 calories and 26g protein — more protein than most full-size breakfast sandwiches at a fraction of the calories.
❓ Frequently Asked Questions
How many calories in Tim Hortons Omelette Bites?
Omelette Bites range from 130 calories (Spinach & Egg White) to 250 calories (Four Cheese). Each serving is 2 pieces.
Are Tim Hortons Omelette Bites keto-friendly?
Yes! All varieties have 6-9g net carbs per serving, making them one of the best keto options at Tim Hortons.
How much protein is in Tim Hortons Omelette Bites?
Protein ranges from 13g (Spinach & Egg White) to 15g (Bacon & Cheese, Four Cheese) per 2-piece serving.
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