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5 Shake Shack Keto Menu Items


When it comes to eating at Shake Shack, you typically wolf down an avocado-bacon burger with a side of cheese fries and a milkshake without a second thought. But now that you’re on keto—a low-carb, high-fat, high-protein diet that burns fat at a quicker pace by keeping your body in a state of ketosis—you’ll need to tweak your usual order to not break your diet. Never fear, our fast casual-loving friend. We’ve scoured the menu for all the Shake Shack keto items to order, made possible by a few simple tweaks.

P.S.: All of Shake Shack’s nutritional info is available online, so you can figure out how many carbs you’ll save with some simple math. The nutrition info listed below doesn’t account for modifications.

But First, A Word on Keto

It’s important to keep in mind that going keto isn’t sustainable over a long period of time. “The keto diet is effective for helping people lose weight, but it’s not effective as a lifetime lifestyle diet,” says Dr. Felicia Stoler, DCN, a registered dietitian, nutritionist and exercise physiologist. There are no studies on the long-term effects of going keto for decades, but it’s a fact that high dietary fat intake—especially paired with low fiber intake—puts a person at risk for heart disease, cancer and digestive issues, she explains. “[Keto] is certainly not the healthiest, and let’s acknowledge that in all of the longevity regions of the world, the centenarians’ diets include the same starchy carbs that are no-nos for keto.”

Nevertheless, if you’re trying keto to kickstart your weight loss journey or to reduce your carb intake, we have some ideas for your next trip to Shake Shack.

5 Shake Shack Keto Menu Items to Order

Breakfast

1. Bacon Breakfast Sandwich (Double Egg)

  • Nutrition Information: 490 calories, 30g fat, 26g carbs, 29g protein, 6g sugar, 0g fiber
  • Make It Keto: Swap the bun for a lettuce wrap (or no wrap at all)

If you’re lucky enough to live by a Shake Shack location that serves breakfast, there are a few menu items that can be made keto by swapping the bread for a lettuce wrap or nothing at all. The fillings are all egg, cheese and meat (bacon or sausage), which are mostly protein and fat. Might we suggest requesting a drizzle of cheese sauce on top while you’re at it?

Other keto breakfast options (swap bun for lettuce wrap for all): Bacon Breakfast Sandwich, Sausage Breakfast Sandwich, Sausage Breakfast Sandwich (Double Egg), Egg and Cheese Breakfast Sandwich, Egg and Cheese Breakfast Sandwich (Double Egg)

Burgers

shake shack keto: shackburger

Shake Shack

2. ShackBurger

  • Nutrition Information: 500 calories, 30g fat, 26g carbs, 29g protein, 6g sugar, 0g fiber
  • Make It Keto: Swap the bun for lettuce wrap (or no wrap at all)

The burgers are famously served on potato buns, each of which contains 24 carbs. (The gluten-free bun contains 31 carbs, BTW.) So, if you nix the bread, this protein-packed meal is almost completely carb-free. Eating it with a fork and knife or substituting a lettuce wrap to make it a handheld are the easiest tweaks for keto dieters, and you can apply those methods to nearly every sandwich on the menu.

Other keto burger options (swap bun for lettuce wrap for all): Double ShackBurger, Single or Double Hamburger, Single or Double Cheeseburger, Single or Double Bacon Cheeseburger, Shack Stack, Single or Double Hot Ones Burger, Single or Double SmokeShack, Avocado Bacon Burger

shake shack keto: shroom burger

Shake Shack

3. ’Shroom Burger

  • Nutrition Information: 510 calories, 27g fat, 49g carbs, 18g protein, 7g sugar, 0g fiber
  • Make It Keto: Swap the bun for a lettuce wrap (or no wrap at all)

Yup, plant-based eaters can get in on the deliciousness at Shake Shack, even if they’re on a low-carb diet. The ’Shroom Burger is a crispy fried Portobello mushroom topped with melted muenster and cheddar cheeses, lettuce, tomato and ShackSauce. Due to the carby breading on the mushroom, it’ll still contain 25 grams of carbs without the bun, but as long as you don’t eat too many carbs throughout the day, it’s doable on a keto diet. Feel free to add bacon, cheese sauce, avocado and all the fixins you desire to make it more filling without extra carbs.

Other keto vegetarian option: Veggie Shack (swap bun for lettuce wrap)

Chicken

shake shack keto: chicken bites

Shake Shack

4. Chicken Bites (6-Piece)

  • Nutrition Information: 300 calories, 19g fat, 15g carbs, 17g protein, 1g sugar, 0g fiber
  • Make It Keto: No modifications necessary

Sure, these crispy nuggets of white meat chicken are coated in a drool-worthy, carby breading, but if you stick to the six-piece order, the carbs will be low enough that you won’t be thrown out of ketosis (as long as you stick to low-carb meals for the rest of the day, that is). Even better news, herb mayo and honey mustard are also low in carbs, so dunk your little heart out.

Other keto chicken options: Chicken Bites (10-Piece), Chicken Shack (swap bun for lettuce wrap or no wrap), Hot Ones Chicken (swap bun for lettuce wrap or no wrap), Avocado Bacon Chicken (swap bun for lettuce wrap or no wrap)

Flat-Top Dogs

shake shack keto: hot dog

Shake Shack

5. Hot Dog

  • Nutrition Information: 350 calories, 22g fat, 25g carbs, 16g protein, 6g sugar, 0g fiber
  • Make It Keto: Swap the bun for a lettuce wrap (or no wrap at all)

Hot dogs are just meat, so they’re all protein. It’s the bread that makes hot dogs a problem for keto dieters. Ditch the bun in favor of a lettuce wrap or fork and knife if you’d like to make the dish low carb. (Oh, and slather on all the cheese sauce and mustard your heart desires—they’re on your diet.)

Other keto hot dog options: Sausage Link, Shackmeister Cheddar Brat (swap bun for lettuce wrap), Garden Dog (swap bun for lettuce wrap)

Fries, Desserts and Drinks

Unfortunately, all fries and desserts are off the table, as well as most drinks. Potatoes are packed with carbs, so each order of fries contains at least 56 net carbs. Milkshakes and floats contain a lot of sugar, so their carb counts start at 70 grams and go up to 126 grams; same goes for the ice cream cups, which clock in at a minimum of 30 carbs per serving. For drinks, stick to plain brewed tea or diet soda; all the lemonades and regular sodas will take you out of ketosis.

Taryn Pire is PureWow’s associate food editor. A former bartender and barista, she’s been writing about all things delicious since 2016, developing recipes, reviewing restaurants and investigating food trends at Food52, New Jersey Family Magazine and Taste Talks. When she isn’t testing TikTok’s latest viral recipe, she’s having popcorn for dinner and posting about it on Instagram @cookingwithpire.





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