Published Jan 25, 2023
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
1. Bacon Breakfast Sandwich (Double Egg)
Nutrition Information: 490 calories, 30g fat, 26g carbs, 29g protein, 6g sugar, 0g fiberMake 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),…