Navigating a High-Calorie Menu
Steak 'n Shake is renowned for its classic steakburgers and milkshakes, but many of these items are loaded with calories, saturated fat, and sodium. However, by making strategic choices and smart customizations, you can enjoy a more balanced meal. The key is to prioritize lean protein, increase your vegetable intake, and minimize high-fat sauces, cheese, and fried items.
The Best Main Course Selections
When it comes to the main event, your choices matter most. Here are some of the best protein-focused options:
- Single Steakburger (Without Cheese): This is often cited as the most nutritious burger on the menu. To make it even healthier, remove the bun and eat it as a lettuce-wrapped patty to save on carbs and calories. You can also ask for extra lettuce, tomatoes, and onions for added nutrients without the calorie cost.
- Grilled Chicken Fillet: Grilled options are almost always healthier than fried. The grilled chicken fillet offers a lean source of protein and can be customized heavily. Try ordering it on its own or in a lettuce wrap.
- Small Cup of Chili: For a hearty and filling option, the small cup of genuine chili is a great pick. It’s a reasonable 300 calories and offers a solid protein boost with less fat and sodium than larger portions or the infamous Chili Mac.
- Salads: The Garden Salad is a simple but effective choice. A basic garden salad is very low in calories, but the key is to be mindful of the dressing. Request a lighter vinaigrette or light Italian dressing and use it sparingly. To make it a more complete meal, add a grilled chicken fillet.
Essential Customization Tips
Customizing your order is the most powerful tool for improving its nutritional profile. Simple swaps can make a huge difference in calories, fat, and sodium content.
- Lose the Bun: This single step can dramatically reduce the carbohydrates and calories of any burger, making it a great low-carb option.
- Skip the Cheese and Bacon: High-fat toppings add significant saturated fat and sodium. Eliminating them from your burger instantly makes it a healthier choice.
- Mind the Sauce: Creamy, high-calorie sauces like mayonnaise, chipotle, and honey mustard add up quickly. Ask for sauces on the side or swap them for a squirt of mustard, which is much lower in calories.
- Order a Side Salad: Swap out fries for a small garden salad to add fiber and vitamins to your meal.
Smart Side Choices
Resisting the temptation of french fries is a crucial step toward a healthier meal. Luckily, Steak 'n Shake offers several alternatives.
- Applesauce: One of the lowest-calorie sides available, applesauce is a simple and sweet choice at only 90 calories per serving.
- Cottage Cheese: This protein-packed side offers a good dose of calcium and can help keep you feeling full.
- Coleslaw: Although it contains some mayonnaise, Steak 'n Shake's coleslaw is still a better choice than fries, providing a serving of vegetables.
- Baked Beans: Another decent source of plant-based protein and fiber, baked beans can round out a meal without the heavy processing of fried sides.
Healthiest vs. Unhealthiest Steak 'n Shake Options
| Item | Calories | Fat (g) | Sodium (mg) | Notes |
|---|---|---|---|---|
| Single Steakburger (no cheese, no bun) | ~180 | ~14 | ~450 | Lean protein, low carb |
| Grilled Chicken Fillet (lettuce-wrapped) | ~180 | ~2 | ~450 | Very lean, high protein |
| Small Cup of Chili | 300 | 12 | 760 | Solid protein and fiber |
| Garden Salad (no croutons, light dressing) | ~100 | ~5 | ~250 | High in vitamins, fiber |
| Chili Mac | 1,200 | 61 | 2,710 | Extremely high in all metrics |
| 7x7 Steakburger | 1,660 | High | Very high | Massive, unhealthy burger |
Mindful Drinking and Dessert
While the iconic milkshakes are the star of the show, they are also calorie bombs. A regular vanilla shake can have over 600 calories, and specialty shakes can top 900. To satisfy a sweet tooth, consider these options instead:
- Water or Unsweetened Tea: The healthiest beverage choices, free of sugar and calories.
- Kids' Size Shake: If you must have a shake, the kids' size versions have fewer calories. For example, a kids' vanilla shake has around 300 calories, compared to the regular's 650.
- Fruit Cups: Some locations may offer fresh fruit cups as a healthier dessert alternative.
Conclusion: Making Smart Choices
Eating at a fast-food restaurant like Steak 'n Shake doesn't have to derail your health goals. By focusing on customization, opting for lean protein like a lettuce-wrapped single steakburger or grilled chicken, and choosing nutritious sides like applesauce or a garden salad, you can enjoy a satisfying meal with fewer calories, fat, and sodium. Remember to read the nutrition facts or use a mobile app to make the most informed choices for your diet, and save the indulgent treats for occasional splurges.
Practical Health-Focused Takeaways
- Prioritize Lean Protein: Choose the Single Steakburger patty without the bun, or the grilled chicken fillet, as your main protein source.
- Customization is Key: Always request sauces and dressings on the side, skip the cheese and bacon, and ask for extra lettuce and tomato.
- Swap Your Side: Replace french fries with a side salad (with light dressing), applesauce, or coleslaw to reduce calories and increase fiber.
- Drink Smart: Opt for water, unsweetened tea, or diet soda instead of high-calorie, sugary milkshakes.
- Avoid Extreme Options: Steer clear of the massive, multi-patty burgers and dishes like the Chili Mac, which contain extremely high levels of calories, fat, and sodium.
- Portion Control: Consider ordering a smaller size, like a single patty burger instead of a double or triple, to keep calorie counts in check.
Authoritative Outbound Link
For more detailed nutritional breakdowns and facts, check out the information provided by health and wellness experts such as Verywell Fit, which offers in-depth analysis of fast food menus.
