Tim Hortons is well known for their incredible coffee and accompanying food, but dieters avoiding gluten might worry if there are any gluten free options available in Tim Hortons, or more importantly, what is the risk of gluten cross contamination.1 While there are 44 options available, gluten free dieters should be warned that there is always a risk for cross contamination unless the restaurant bars gluten items entirely.
Those with intense gluten allergies, such as Celiac’s Disease which causes the body to have an immune response to gluten, are recommended to err on the side of caution and dine at a place with a certified gluten free menu. On the other hand, those with a minor sensitivity will find plenty of GF choices below.2
Does Tim Hortons Offer a Gluten Free Menu? Does Tim Horton’s Have a Certified Gluten Free Menu?
Everyone knows about Tim Hortons’ renowned coffee and delicious food, but is there a certified gluten-free menu, is the question of the many.
The answer is a little bit tricky.
Unfortunately for gluten free dieters, there is not a specific and certified gluten free menu for Tim Hortons menu items at this date. But luckily there is a Tim Horton allergy menu at least.
Source: StockSnap via Pixabay3
TThe range of Tim Hortons gluten free options are fairly limited, particularly in terms of meal items and coffee selections. Other restaurants offer more options, such as Denny’s gluten-free list or Shake Shack’s gluten-free menu.
Don’t worry, to help gluten free dieters limit their gluten contamination risk this article will review a complete list of safe and gluten free menu items from Tim Hortons, as well as review how to order gluten free and minimize the risk of cross contamination.
The Comprehensive List of Tim Hortons Gluten Free Menu Items
The following is a complete list of gluten free options at Tim Hortons. Keep in mind that this is a fairly limited menu with no certified gluten free menu, so those with Celiac’s disease or extreme gluten allergies are recommended to avoid dining at Tim Hortons and try a gluten free establishment instead.
Source: Jeff Vinluan via Pexels4
That being said, there are still a limited number of gluten free food at Tim Hortons. Check out the comprehensive list below to know what is gluten free at this restaurant!
Gluten Free Breakfast Items at Tim Hortons
Everyone loves a good breakfast sandwich, but those who are gluten free might struggle to find something that’s alright to enjoy. However, there is a simple trick that many gluten free dieters don’t always think to use.
Instead of a regular breakfast sandwich, simply try ordering a meal without the gluten ingredients. This still allows for gluten free guests to enjoy items like sausage, eggs, and bacon without gluten exposure.
This can also be done with lunch items to maintain a gluten free dietary plan. Keep in mind that nutritional information is an estimation based on the meal without gluten-containing ingredients.
Additionally, all items at Tim Hortons are baked in an oven, so gluten free dieters do not have to worry about cross contamination via fryers. That being said, this restaurant uses the same kitchen tools and spaces as gluten containing ingredients so those with severe gluten allergies and Celiac’s disease should avoid eating at this restaurant.
For those following a keto lifestyle, you may want to consider Bojangles keto breakfast and biscuits options.
1. Sausage, Egg, and Cheese (Hold the Biscuit, Muffin, Croissant, or Bagel): A breakfast staple that avoids gluten, when asked to be made without a biscuit or bagel. But be careful, because studies have shown that eating processed meats such as sausage may increase a person’s risk of colon cancer.5
It’s best to limit this food when possible.
- Calories: 340 calories.
- Carbs: 0 grams.
- Fat: 35 grams.
- Protein: 20 grams.
2. Bacon, Egg, and Cheese (Hold the Biscuit, Muffin, Croissant, Wrap or Bagel): Just about everyone enjoys bacon for breakfast, and gluten free guests can enjoy this meal when ordered without the biscuit or bagel.
- Calories: 220 calories.
- Carbs: 0 grams.
- Fat: 23 grams.
- Protein: 19 grams.
3. Egg and Cheese (Hold the Biscuit, Muffin, Croissant, Wrap or Bagel): The perfect gluten free option for a vegetarian looking to enjoy a Tim Hortons breakfast.
- Calories: 180 calories.
- Carbs: 0 grams.
- Fat: 12 grams.
- Protein: 10 grams.
4. Turkey Sausage, Egg, and Cheese (Hold the Biscuit, Muffin, Croissant, Wrap or Bagel): If you’re looking for a leaner protein source for breakfast, try the turkey sausage, egg and cheese for a gluten free meal without as high of fat content.
- Calories: 150 calories.
- Carbs: 0 grams.
- Fat: 16 grams.
- Protein: 20 grams.
5. Angus Steak, Egg, and Cheese (Hold the Biscuit, Muffin, Croissant, Wrap or Bagel): This meal swaps out the standard breakfast meat for a high in protein, tender, angus steak.
- Calories: 200 calories.
- Carbs: 0 grams.
- Fat: 20 grams.
- Protein: 21 grams.
6. Hash Browns: Hashbrowns typically run the risk of cross contamination due to shared fryers, but luckily Tim Hortons does not use fryers at their restaurants and opts for baking their items instead. Gluten free dieters should keep in mind that while the hash browns are gluten free, the potatoe wedges are not and must be avoided.
- Calories: 130 calories.
- Carbs: 16 grams.
- Fat: 7 grams.
- Protein: 1 gram.
7. Various Bagel Toppings: Tim Hortons offers a variety of gluten free products as bagel toppings, including plain cream cheese, onion and chive cream cheese, strawberry cream cheese, butter, peanut butter, strawberry jam, and honey.
- Calories: Varies
- Carbs: Varies
- Fat: Varies
- Protein: Varies
Tim Horton’s Gluten Free Lunch Items
8. Roast Beef Sandwich (Hold the Bread): This high in protein meal is perfect for those trying to pack on muscle or lose weight. Dieters should keep in mind that research shows that a high in protein diet can help with appetite regulation, leading to people staying fuller for longer helping to aid in weight loss management.6
- Calories: 205 calories.
- Carbs: 0 grams.
- Fat: 18 grams.
- Protein: 20 grams.
9. BLT (Hold the Bread or Bagel): A classic meal made gluten free by requesting no bread on the sandwich. Some locations may be able to use the lettuce to wrap this sandwich, so make sure to check in with the specific Tim Hortons location.
- Calories: 220 calories.
- Carbs: 0 grams.
- Fat: 15 grams.
- Protein: 17 grams.
10. Ham and Cheddar Sandwich or Wrap (Hold the Bread or Wrap): This is an ideal sandwich for someone who is gluten free when opting for no bread. It’s both delicious and filling!
- Calories: 270 calories.
- Carbs: 0 grams.
- Fat: 15 grams.
- Protein: 25 grams.
11. Chicken Bacon Ranch Wrap (Hold the Wrap and Ranch): Depending on the brand of ranch, this wrap might contain gluten.
- Calories: 180 calories.
- Carbs: 0 grams.
- Fat: 14 grams.
- Protein: 26 grams.
12. Chipotle Chicken Wrap (Hold the Wrap): This comes with grilled chicken making it a very healthy option for gluten free dieters also wanting to lose weight. It’s also rich in protein, making it an excellent substitute for those who are finding it challenging to stick to their protein shake diet plans.
- Calories: 220 calories.
- Carbs: 0 grams.
- Fat: 19 grams.
- Protein: 27 grams.
13. Turkey Bacon Club Wrap (Hold the Wrap): Depending on the brand of ranch, this wrap might contain gluten. It’s best to stay on the safe side and order this dish with no wrap and no ranch.
- Calories: 220 calories.
- Carbs: 0 grams.
- Fat: 17 grams.
- Protein: 30 grams.
14. Chicken Salad Wrap (Hold the Wrap): Another high in protein option that is healthy, nutritious, and delicious.
- Calories: 150 calories.
- Carbs: 0 grams.
- Fat: 12 grams.
- Protein: 20 grams.
15. Potato Bacon Chowder Soup: Fully gluten free and ideal for lunch time.
- Calories: 230 calories.
- Carbs: 22 grams.
- Fat: 13 grams.
- Protein: 6 grams.
16. Chili: A gluten free soup option for those wanting to enjoy a gluten free meal at Tim Hortons.
- Calories: 290 calories.
- Carbs: 28 grams.
- Fat: 16 grams.
- Protein: 25 grams.
17. Garden Salad: Tim Hortons garden salad is both gluten free and vegan, making it a wonderful option for those with dietary restrictions. It’s a low-calorie, gluten-free option, perfect for beginners aiming to lose weight.
- Calories: 140 calories.
- Carbs: 11 grams.
- Fat: 11 grams.
- Protein: 2 grams.
Gluten Free Drinks at Tim Hortons
A coffee a day may keep the doctor away! Studies have shown that regular coffee consumption is healthy for the heart, decreasing a person’s risk of stroke and congestive heart failure.7
This is especially lucky for gluten free dieters, because Tim Hortons does offer a number of gluten free coffees, as well as other drinks.
Source: 13027327 via Pixabay8
Here is a complete list of their gluten free items, as well as gluten free toppings that are available. Many of these items are low in carbs and keto-friendly, but at locations like Starbucks, you may find a wider variety of keto-friendly Starbucks drinks and options.
18. Original Blend Coffee
19. Dark Roast Coffee
20. Decaf Coffee
21. Regular Coffee
22. Double Double Coffee
23. Cappuccino (Iced and Regular)
24. Vanilla, Mocha, Caramel, Vanilla Almond, Peppermint Mocha and Tea Lattes (Iced and Hot)
25. Caramel Macchiato (Iced and Regular)
26. Coffee Mocha
27. Hot Chocolate, White Hot Chocolate, and Peppermint Mocha Hot Chocolate
28. Bagged Tea
29. Steeped Tea
30. Peppermant
31. Iced Coffee
32. Vanilla Almond Iced Coffee
33. Original, Vanilla, Mocha, and Caramel Cold Brews
34. Frozen Hot Chocolate
35. Mixed Berries Smoothie
36. Lemonades
37. Sweetened Iced Tea
38. Unsweetened Iced Tea
39. All Refreshers
40. All Timboosts
41. Whipped Topping
42. Cold Foam
43. Chocolate, Vanilla, Caramel, Hazelnut and Cookies n’ Cream Syrups
44.Sugar-free Vanilla and Hazelnut Shots
Tips To Avoid Gluten Contamination at Tim Hortons (How To Eat Gluten Free at Tim Hortons)
It is no secret that gluten free dieters have a hard time completely avoiding gluten and preventing cross contamination. In fact, studies demonstrate that those with gluten allergies still were regularly exposed to gluten through food, leading to unfortunate symptoms such as digestional upset, GI issues, bloating, and fatigue.9
In order to limit and possibly avoid gluten cross contamination, gluten free dieters are encouraged to try the following strategies.
Talk to an Employee
In order to limit gluten contamination, it’s important to communicate with a Tim Hortons employee to alert them of gluten allergies. They may be able to properly sanitize work stations and ensure gluten-containing ingredients do not get mixed in with a gluten free dieter’s meal.
Check the Allergen Menu
Although we compiled a full list of their gluten free options, double checking the allergen menu is a great way to ensure there is no gluten in the food that is being ordered. Luckily, Tim Hortons has an allergen menu that is available online to make checking their menu fast and easy.
Avoid Restaurants Without Gluten Free Stations
Some restaurants take their gluten contamination more seriously than others. Gluten free dieters with severe allergies are encouraged to not risk eating at restaurants with shared food stations and utensils.
The Best Gluten Free Alternatives to Tim Hortons
A gluten free dining experience is hard to come by. That being said, gluten free dieters are encouraged to try these alternatives to Tim Hortons to limit their risk of gluten exposure.
Local Gluten Free Bakeries
It’s always best to support local bakeries, and some places even dedicate their entire menu to gluten free items. Make sure to check out local listings for gluten free bakeries to help avoid exposure to gluten.
Grocery Stores
This is an ideal option for gluten free dieters, as all products will have a complete list of ingredients as well as warnings if made at a location using the same equipment as gluten containing ingredients.
Baking at Home
Cross contamination is a serious risk, especially for those who have significant gluten intolerances or Celiac’s disease. If this is the case, then sometimes it’s best to bake gluten free items at home to guarantee no gluten contamination occurs.
Ultimately, gluten free dieters might have a tough time avoiding cross contamination when dining at Tim Hortons. However, by following this complete list of 44 gluten free menu items as well as the additional strategies discussed above, gluten free guests may still be able to enjoy this restaurant while limiting their risk of gluten exposure.
Frequently Asked Questions
Are There Gluten Free Donuts Available At Tim Hortons?
Unfortunately Tim Hortons does not offer any gluten free donuts at this time, but that doesn’t mean all hope is lost. Instead, gluten free dieters are recommended to look for a local gluten free bakery for fresh and delicious donuts or try making gluten free donuts at home to avoid the possibility of cross contamination.
Are There Gluten Free Breakfast Items Available At Tim Hortons?
The only gluten-free “as is” breakfast menu item in Tim Hortons is the hashbrowns and bagel toppings. However, all breakfast sandwich options can be made gluten free by simply ordering without the biscuit, bagel, wrap, or croissant.
References
1Ahmed Raza Khan Films. “Tim Hortons Coffeehouse.” Canva, Accessed 5 April 2023. <https://www.canva.com/photos/MAEYgB921E8-tim-hortons-coffeehouse/>
2National Institute of Diabetes and Digestive and Kidney Diseases. 2023. Celiac Disease. National Institutes of Health (NIH). Web. Retrieved on 24 February 2023. <https://www.niddk.nih.gov/health-information/digestive-diseases/celiac-disease>
3StockSnap. Canva, Accessed 5 April 2023. <https://www.canva.com/photos/MAEH2QSK4Po/>
4Jeff Vinluan. “Rice, Egg and Bacon in a Box.” Canva, Accessed 5 April 2023. <https://www.canva.com/photos/MAEixgqJ_i8-rice-egg-and-bacon-in-a-box/>
5Santarelli, R. L., Pierre, F., & Corpet, D. E. (2008). Processed meat and colorectal cancer: a review of epidemiologic and experimental evidence. Nutrition and cancer, 60(2), 131–144. <https://doi.org/10.1080/01635580701684872>
6Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2008). Protein, weight management, and satiety. The American journal of clinical nutrition, 87(5), 1558S–1561S. <https://doi.org/10.1093/ajcn/87.5.1558S>
7O’Keefe, J. H., DiNicolantonio, J. J., & Lavie, C. J. (2018). Coffee for Cardioprotection and Longevity. Progress in cardiovascular diseases, 61(1), 38–42. <https://doi.org/10.1016/j.pcad.2018.02.002>
813027327. Canva, Accessed 5 April 2023. <https://www.canva.com/photos/MADmjFOUzTQ>
9Wieser, H., Ruiz-Carnicer, Á., Segura, V., Comino, I., & Sousa, C. (2021). Challenges of Monitoring the Gluten-Free Diet Adherence in the Management and Follow-Up of Patients with Celiac Disease. Nutrients, 13(7), 2274. <https://doi.org/10.3390/nu13072274>