The Healthiest Thing at Steak and Shake: Making Smarter Menu Choices

December 31, 2025 •

3 min read

According to nutrition experts, many classic fast-food meals are high in calories, fat, and sodium, but there are always better options available. To find out what is the healthiest thing at Steak and Shake, one must look beyond the traditional fries-and-shake combo and focus on strategic modifications and alternative choices.

Quick Summary

This nutritional breakdown of the Steak 'n Shake menu explores the most sensible options for a healthier fast-food meal. It highlights lower-calorie entrees and sides, suggesting simple modifications to reduce fat, sodium, and carb intake.

Key Points

Single Steakburger is Best: The Single Steakburger without cheese is the base for the healthiest meal, offering a lower calorie and fat count than other burgers.
Prioritize Vegetables: Swap fries for a side garden salad or applesauce to increase fiber and reduce fat intake.
Customize Your Order: Ask for no cheese, skip high-calorie sauces, or go bunless to significantly cut down on calories, saturated fat, and sodium.
Choose Lighter Alternatives: Consider the Grilled Chicken Sandwich for a high-protein, lower-fat alternative to traditional burgers.
Be Wary of Sodium and Calories: Watch out for specialty items like Chili Mac or multi-patty burgers, which are loaded with excessive calories and sodium.
Drink Smart: Opt for water, unsweetened iced tea, or diet soda instead of high-sugar shakes to avoid hundreds of empty calories.

Navigating the Steak 'n Shake Menu for Healthier Options

Steak 'n Shake is famous for its classic American diner fare, but with some menu knowledge, it's possible to enjoy a meal without completely derailing your dietary goals. The key lies in understanding the nutritional profiles and making strategic substitutions.

The Single Steakburger: A Customizable Foundation

For many, the most straightforward and customizable option is the Single Steakburger. This entry on the menu offers a solid foundation of protein without the excessive calories of its multi-patty or specialty burger counterparts. By making simple changes, you can significantly improve its nutritional profile.

Here’s how to order the healthiest burger possible:

Hold the cheese: Eliminating the cheese slice can save a significant number of calories and saturated fat.
Ditch the sauce: Skip creamy, high-calorie sauces in favor of mustard, which has very few calories, or a simple splash of ketchup.
Remove the bun: For those watching carbohydrate intake, ordering the burger as a lettuce wrap or simply using a knife and fork can create a low-carb, high-protein meal.
Add veggies: Pile on extra lettuce, tomatoes, and onions for a boost of fiber and nutrients.

Exploring Alternative Entrées and Sides

While burgers are the star, Steak 'n Shake's menu offers other options, though they must be approached with caution. The classic chili can be a trap; a small cup of genuine chili is more reasonable, while a chili five-way or chili mac packs a massive calorie and sodium punch. For sides, the standard fries are a high-fat, high-calorie choice. Instead, opt for lower-calorie alternatives.

Some healthier side choices include:

Side Garden Salad (no dressing): A simple way to add some fresh vegetables and fiber to your meal.
Applesauce: A small cup of applesauce offers a sweet fix for under 100 calories.
Coleslaw: This can be a moderate-calorie option, depending on preparation, but is a better choice than fries.

Comparison Table: Smart Swaps


Meal Item	Calories	Fat (g)	Sodium (mg)	Alternative Swap	Calories (Approx.)	Fat (g) (Approx.)	Sodium (mg) (Approx.)
Single Steakburger with Cheese & Fries	479	22	N/A	Single Steakburger (no cheese) & Side Salad (no dressing)	320 + 60 = 380	14 + 1 = 15	820 + 110 = 930
Chili 5 Way	1160	33	2060	Small Chili Cup	300	12	760
Grilled Chicken Sandwich	400	2	N/A	Grilled Chicken Fillet (no bun)	Varies	Varies	Varies
Regular Cheese Fries	710	N/A	N/A	Applesauce	90	N/A	N/A
Regular Vanilla Milkshake	634	18	240	Water or Diet Soda	0	0	0

Customization is Key to a Healthier Meal

One of the most powerful tools for building a healthy fast-food meal is customization. By making specific requests, you can take control of your nutritional intake. For instance, ordering a single patty without cheese and requesting a side salad instead of fries is a game-changer. You can also ask for sauces on the side to control portions and avoid unnecessary calories.

The Importance of Portions

Even with healthier options, portion sizes can make a difference. Opting for a kids' menu item like the mac and cheese, for instance, provides a lower calorie count and reduced sodium, though it offers less protein. A smaller-sized burger or a salad can help manage your intake, especially when paired with a light dressing.

Thinking Beyond the Meal

When making your healthier choices at Steak 'n Shake, remember to consider your overall daily intake. If you indulge in a burger, balance the rest of your day with lower-calorie, nutrient-dense foods. Healthy eating is about balance, not perfection, and sometimes enjoying a treat is perfectly fine within a balanced diet. By understanding your options and customizing your order, you can satisfy your craving without guilt.

Conclusion

While Steak 'n Shake's classic menu items are calorie-dense, a few simple choices can lead to a much healthier meal. The Single Steakburger without cheese, combined with a side garden salad, stands out as the healthiest full meal option. For those seeking an alternative, the Grilled Chicken Sandwich is a solid, high-protein choice. Ultimately, a bit of research and a willingness to make simple modifications are all it takes to enjoy a lighter, more balanced meal at this classic American diner. By choosing smaller portions, skipping high-calorie additions, and opting for sensible sides, you can find a healthy compromise. For more nutritional information, consult the Steak 'n Shake website or your preferred nutrition tracking app.

Frequently Asked Questions

The Single Steakburger, ordered without cheese, is the lowest-calorie burger option, with approximately 320 calories.

Yes, a Grilled Chicken Sandwich is available and offers a leaner protein source compared to beef, with a more reasonable calorie count.

Instead of fries, consider a side garden salad without dressing or a cup of applesauce to reduce calories and increase nutrients.

While a small cup of genuine chili is a more moderate option, larger servings like the Chili 5-way are extremely high in calories and sodium, making them an unhealthy choice.

To reduce calories, you can ask for no cheese on your burger, request sauces on the side, go bunless for a lower-carb option, and choose a lighter side dish.

For the healthiest beverage, choose water. Unsweetened iced tea or diet soda are also much better options than high-sugar milkshakes.

Yes, you can easily make a meal low-carb by ordering a Single Steakburger without the bun and wrapping it in lettuce or eating it with a fork.