Does Shake Shack do keto? A low-carb fast food guide

Shake Shack's classic potato buns contain a significant amount of carbohydrates, making a standard order incompatible with a ketogenic diet. However, because the core ingredients like the 100% Angus beef patties are naturally low-carb, the answer to 'Does Shake Shack do keto?' is a resounding yes, provided you know how to customize your order.

Quick Summary

This guide outlines how to eat keto at Shake Shack by modifying menu items, including ordering bunless burgers and selecting appropriate condiments, while identifying high-carb foods to avoid.

Key Points

• Bun-Free Burgers: Most burgers and hot dogs are keto-friendly when ordered with a lettuce wrap instead of the bun.

• Smart Topping Choices: Enhance your meal with low-carb options like bacon, extra cheese, ShackSauce, and herb mayonnaise.

• Avoid All Fried Food: Stay away from fries, 'Shroom Burgers', and breaded chicken, as they are high in carbs.

• Say No to Shakes and Desserts: All milkshakes and frozen treats are high in sugar and will break ketosis.

• Stick to Simple Drinks: Water, unsweetened iced tea, and diet soda are the safest beverage choices.

• Check Official Nutrition Facts: For precise carb counts, always refer to the Shake Shack website's nutrition information.

• Double Your Protein: Order a double patty burger to increase fat and protein intake while keeping carbs low.

Navigating the Shake Shack Menu for Keto Success

Eating keto at Shake Shack is achievable with strategic ordering and modifications. The key is to eliminate high-carb items like buns and fries and focus on the protein and fat sources.

The Golden Rule: Lose the Bun

The most important step for a keto meal is to remove the potato bun. Shake Shack can serve burgers and sandwiches in a lettuce wrap, often called "protein-style". This significantly reduces carbohydrates.

Best Keto-Friendly Base Options (Order with lettuce wrap):

• ShackBurger (single or double)
• Cheeseburger (single or double)
• SmokeShack (single or double) with bacon and cherry peppers
• Bacon Cheeseburger
• Hot Dog (without bun), adding cheese sauce and relish for minimal carbs.
• Breakfast sandwiches (without bread), if available.

Keto-Friendly Toppings and Condiments

Enhance your bunless burger with low-carb options to add fat and flavor.

Recommended Toppings:

• Bacon
• American Cheese
• ShackSauce (zero carbs)
• Herb Mayonnaise (zero carbs)
• Cheese Sauce
• Veggies like lettuce, tomato, onion, and pickles

Shake Shack Items to Avoid on Keto

Some items are not keto-compatible due to high carbohydrate content and should be avoided.

Strictly Off-Limits Items:

• All Shakes and Concretes
• Fries
• Fried Sandwiches, including the 'Shroom Burger' and breaded chicken.
• BBQ Sauce (high in sugar).

Keto Options at Shake Shack: A Comparison

Item	Standard Meal	Keto Modification	Key Change	Net Carbs (Approx.)
ShackBurger	On a potato bun, with sauce, lettuce, tomato.	Served in a lettuce wrap.	Eliminating the bun.	2g
SmokeShack Burger	On a potato bun, with bacon, cheese, peppers.	Served in a lettuce wrap.	Eliminating the bun.	3g
Bacon Cheeseburger	On a potato bun, with bacon and cheese.	Served in a lettuce wrap.	Eliminating the bun.	Very low
'Shroom Burger'	Breaded and fried Portobello on a potato bun.	No keto modification possible.	Breading is too high in carbs.	25g (without bun)
Hot Dog	On a potato bun.	Served without bun, add cheese sauce.	Eliminating the bun.	1-7g
Fries	Side of crinkle-cut fries.	No keto modification possible.	Potatoes are too high in carbs.	56g+

The Importance of Reviewing Nutritional Information

For strict macro tracking, check the latest nutritional information on the official Shake Shack website. This is crucial as recipes can change.

Conclusion: Keto is Possible with a Little Effort

Shake Shack is a viable keto fast-food option with the right customizations. By choosing lettuce wraps over buns and selecting low-carb toppings and sides, you can enjoy a keto-friendly meal. Remember to avoid high-carb items like buns, fries, and shakes.

Frequently Asked Questions

• Bun-Free Burgers: The simplest modification is ordering any burger or sandwich with a lettuce wrap or without the bun.
• Low-Carb Toppings: Bacon, American cheese, ShackSauce, and herb mayonnaise are good low-carb options.
• Avoid Fried Items: Fries and the 'Shroom Burger' are not keto-friendly due to high-carb breading.
• No Shakes: Shakes and concretes are high in sugar and off-limits for keto.
• Safe Drinks: Unsweetened iced tea, plain coffee, or diet soda are keto-friendly drink choices.
• Official Nutrition Info: Check the Shake Shack website for the most current nutritional facts.
• Ask for Protein-Style: Request your burger "protein-style" or ask for a lettuce wrap when ordering.

Authoritative Outbound Link

For the most current nutritional information directly from the source, please visit Shake Shack's official Nutrition & Allergen Information page: https://shakeshack.com/document/2401.

Frequently Asked Questions

Can I get a bunless burger at Shake Shack?

Yes, you can order any burger served in a lettuce wrap or "protein-style" to make it keto-friendly.

Are the Shake Shack fries keto-friendly?

No, Shake Shack's crinkle-cut fries are made from potatoes and are high in carbohydrates, so they are not suitable for a keto diet.

Is Shake Shack's ShackSauce keto?

Yes, the ShackSauce is a mayonnaise-based sauce with 0 grams of carbohydrates, making it a safe and tasty addition to your keto meal.

What drinks are safe for a keto diet at Shake Shack?

Your best options for a keto-friendly drink are water, unsweetened iced tea, or diet soda.

Can I have a Shake Shack milkshake on keto?

No, all shakes, concretes, and other frozen desserts at Shake Shack are very high in sugar and carbohydrates and should be completely avoided on a ketogenic diet.

Is the `'Shroom Burger'` vegetarian and keto-friendly?

While vegetarian, the 'Shroom Burger' is breaded and fried, which makes it too high in carbohydrates for a strict keto diet, even without the bun.

Are the hot dogs keto-friendly at Shake Shack?

Yes, a hot dog without the bun is a keto-friendly option. You can add cheese sauce and other low-carb toppings.