If you’re following a ketogenic diet, you might be wondering what options are available to you at Shacks. While Shake Shack doesn’t have a specific keto menu, there are still several items you can enjoy that fit within the guidelines of a keto diet. In this article, we’ll introduce you to some Shake Shack menu items that are suitable for a keto diet and provide some tips for ordering Shake Shack keto options.
What is a Keto Diet?
The ketogenic diet, or “keto diet” for short, is a low-carb, high-fat diet that has been shown to help some people lose weight. When you follow a keto diet, your body enters a state of ketosis, in which it begins to burn fat for fuel instead of carbohydrates. To achieve ketosis, you need to consume very few carbs (less than 50 grams per day) and moderate amounts of protein, while getting most of your calories from fat.
The goal of the keto diet is to train your body to use fat as its primary fuel source, which may have a number of benefits including weight loss, improved blood sugar control, and increased energy. It’s important to note that the keto diet may not be suitable for everyone, and it’s always a good idea to consult with a healthcare professional before making any changes to your diet.
Keto Diet Guidelines: How to Order Keto?
Ordering keto-friendly items at fast food chains can be a bit of a challenge, as most fast food restaurants serve meals that are high in carbs. However, with a little bit of planning and some menu customization, it is possible to find keto-friendly options at many fast food chains.
Here are a few tips to help you order keto at fast food restaurants:
- Choose protein-rich options: Look for menu items that are high in protein and low in carbs, such as grilled chicken or steak, burgers or sandwiches made with a lettuce wrap instead of a bun, or bacon and eggs.
- Load up on vegetables: Add as many low-carb vegetables as possible to your meal, such as lettuce, tomato, onion, bell peppers, and avocado. These can help you add volume and nutrients to your meal without adding too many carbs.
- Skip the sides: Avoid high-carb sides such as fries, onion rings, and breaded chicken tenders, and opt for a side salad with oil and vinegar dressing or a cup of broth-based soup instead.
- Drink wisely: Choose water, unsweetened iced tea, or black coffee as your beverage to stay hydrated and keep your carb intake in check. Avoid sugary drinks and shakes, as they can easily add a lot of carbs to your meal.
By following these tips, you should be able to find several keto-friendly options at most fast food chains. Just remember to check the nutrition information for each item and be mindful of portion sizes to ensure that your meal fits within your daily carb and calorie goals.
Shake Shack Keto Options (Low Carb Menu 2023)
As previously stated, sticking to a ketogenic diet while eating at a fast food restaurant can be challenging. Don’t fret though! We’ve rounded up the low-carb options available at Shake Shack so you don’t have to worry!
Here is a list of Shake Shack keto options:
- Shake Shack Breakfast items
- Low carb Add-on/Extras
These items fit in a low-carb or keto diet with a few modifications.
Shake Shack Breakfast
In order to maintain a keto-friendly breakfast, OMIT THE BUNS. You can opt for toppings such as adding more eggs, meats, and cheese to make your meal more substantial. All these breakfast choices should have less than 3 grams of carbohydrates.
- Bacon breakfast sandwich
- Egg and Cheese breakfast sandwich
- Sausage breakfast sandwich
Shake Shack Burgers
For a keto version of the burgers, toss out the buns. If you want more than just a hamburger patty or hot dog, why not TRY A LETTUCE WRAP? You can then fill it with your preferred meat and healthy toppings.
- Bacon Cheeseburger
- Avocado Bacon Burger
Flat-top Dog at Shake Shack (Without Hot Dog Buns)
If you’re craving a delicious hot dog, you’ll be happy to know that Shake Shack Flat-top dogs can fit into a keto diet. Make sure to omit the buns and high-carb sauces. You can add an extra pickle relish and cheese sauce that only has 1 gram of net carbs.
Keto Friendly Beverages
If you intend to remain in ketosis, it’s essential to AVOID ALL SWEET BEVERAGES, even though they may look tempting. The milkshakes and soft drinks are loaded with sugar and calories, which will kick you out of your diet instantly.
Your best keto-friendly options are:
- Bottled water
- Unsweetened Iced Tea
- Diet Soda (zero sugar)
Keto Friendly Add Ons at Shake Shack (Toppings)
Adding these keto friendly add ons to your burgers or hot dogs is a great way to make them more filling while still following a keto diet. Options could include:
- Lettuce wrap
- Cherry peppers
- Shack sauce
- Herb mayo
All these options are tasty and healthy additions that can increase the satiety of your meal without sacrificing the taste.
Food Items to Avoid at Shake Shack on the Keto Diet
When on a keto diet, it’s important to be aware of what foods to avoid. Shake Shack has a wide selection of options, but unfortunately, many of them are not suitable for a keto diet.
High carbohydrate items such:
- Burger buns
- French Fries
- All Shakes
- All Sweet Lemonades
- All Sweet Sodas
- Sweet Iced teas
- Shroom Burger
- Shack Stack
- Veggie Shack
- Chick’n Shack
- Hot Chickn
- Chicken bites (Breaded chicken)
What Foods Will Not Kick You Out of Ketosis?
To stay in ketosis, it’s important to choose foods that are low in carbs and high in fat.
Here are some examples of foods that are typically allowed on a ketogenic diet and are unlikely to kick you out of ketosis:
- Meat and poultry: Choose fatty cuts of meat such as beef, pork, lamb, and bacon, and opt for grass-fed and organic options whenever possible. Poultry such as chicken and turkey can also be included in a keto diet, as long as the skin is not removed.
- Fish and seafood: Fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids and are suitable for a keto diet. Shellfish such as shrimp, lobster, and crabs are also good options.
- Eggs: Eggs are a versatile and nutrient-dense food that can be included in a keto diet. They are high in protein and healthy fats and can be cooked in a variety of ways.
- Nuts and seeds: Nuts and seeds are high in healthy fats and can be a good source of protein and fiber on a keto diet. Some options to consider include almonds, walnuts, chia seeds, and flaxseeds.
- Oils and fats: Healthy oils and fats such as olive oil, coconut oil, avocado oil, and ghee can be used to add flavor and healthy fats to your meals.
By choosing foods that are high in healthy fats and low in carbs, you can help your body stay in ketosis and continue to burn fat for fuel. It’s always a good idea to consult with a healthcare professional before starting a ketogenic diet, as it may not be suitable for everyone.
Frequently Asked Questions
How many carbs does a bunless burger have?
In general, a bunless burger made with a beef patty and topped with vegetables such as lettuce, tomato, and onion will have significantly fewer carbs than a burger served on a bun. At Shake Shack, if you order the burger without the bun, the carb content would be reduced to around 2 grams net carbs.
How many carbs are in regular fries at Shake Shack?
The carb content of fries at Shake Shack will depend on the size of the serving. According to Shake Shack’s website, a small serving of fries has 36 grams of carbs, a medium serving has 46 grams of carbs, and a large serving has 60 grams of carbs.
Does Shack Sauce have carbs?
Yes. According to Shake Shack’s website, their Shack Sauce has 2 grams of carbs per serving. A serving size is listed as 1.5 tablespoons, which is the amount of sauce typically served with one of their burgers or sandwiches.
In conclusion, Shake Shack can be a good option for those following a ketogenic diet, as they offer a variety of protein-rich items that can be customized to fit within the guidelines of a low-carb, high-fat diet. Shake Shack keto options include burgers, hotdogs, and breakfast items made with a lettuce wrap instead of a bun, and a variety of low-carb toppings.
Just be sure to skip the fries and other high-carb sides, and choose water or unsweetened iced tea as your beverage to stay hydrated and keep your carb intake in check. By following these tips, you should be able to enjoy a satisfying and keto-friendly meal at Shake Shack. Thanks for reading!
More dietary guides below, check them out!