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Going Bun-Naked: Shake Shack Keto Hacks

December 10, 2018

Going Bun-Naked: Shake Shack Keto Hacks

Going keto at Shake Shack? You’re in in for a keto treat! … as long as you don’t order a shake. Stick to the Shack — the burgers, dogs, and breakfast sandwiches — and you can revel in keto-licious meaty, cheesy goodness.

Burger on tray

Burgers

Take away the potato roll, and the Shake Shack’s burgers are keto-ready with pure 100% all-natural Angus beef, mostly-mayonnaise Shack Sauce, and a dab of lettuce and tomato for color. A Single Shack Burger without bun has 320 calories, 24g fat, 22g protein, and 2g net carbs.

  • Kick it up a notch with a Double Shack Burger (without bun) for 580 calories, 24g fat, 42g protein, and 3g net carbs.
  • Make your order even more ketoriffic with a SmokeShack Burger -- a Shack Burger with cheese and bacon on top. Sink your teeth into 400 calories, 29g fat, 29g protein, and 3g net carbs.
  • Avoid these burgers, which all have 20+ net carbs per serving thanks to demon bread crumbs and beans.
    • Shroom burger
    • Shack Stack
    • Veggie Shack
    • Chick'n Shack
    • Hot Chikn

Toppings

Shake Shack shines at keto-cool burger toppings. You can get all of them for just 4 net carbs. How cool is that?

  • Bacon, 2 slices (70 calories, 4.5g fat, 6g protein 0g net carbs,)
  • American Cheese (70 calories, 6g fat, 4g protein, 0g net carbs,
  • Cherry Peppers (10 calories, 0g fat, 0g protein, 2g net carbs)
  • Lettuce (1 calorie, 0g fat, protein, and carbs)
  • Onion (5 calories, 0g fat, 0g protein, 1 net carb)
  • Pickle (1 calorie, 0g fat, 0g protein, and 0g net carbs)
  • ShackSauce™ (60 calories, 6g fat, 0g protein, 0 net carbs)
  • Tomato (5 calories, 0g fat, 0g protein, 1 net carb)

Beware that ketchup packs 4g carbs per tablespoon. Stick with bacon.

Hot dogs

Dogs

Shake Shack doesn’t list nutritional information for their hot dog buns. If their buns are roughly the same weight as their hamburger buns, all of Shake Shack’s dogs are keto friendly if you eat them bun-free, with 1-7 net carbs apiece -- but without an ingredient list, it’s hard to tell if the Shake Shack’s dogs have hidden carbs and fillers.

The good news is that both the hot dog toppings — Cheese Sauce and Rick’s Picks Shack Relish — have only 1 net carb apiece.

Breakfast sandwiches

Breakfast Sandwiches

As with the hot dogs, Shake Shack doesn’t break out the macros separately for the buns for their breakfast sandwiches. Assuming they’re the same buns, Shake Shack’s Bacon, Sausage, and Egg and Cheese breakfast sandwiches all add up to under 4 net carbs apiece — even with an extra egg on top.

Drinks and Desserts

Don’t weigh down your keto body with concretes (45-143g net carbs)! Stick to unsweetened iced tea (5 calories/2 net carbs) or Stumptown Coffee cold brew or nitro coffee (5 calories/ 1 net carb) if you crave flavor in your glass. Shake Shack also offers a variety of diet sodas.

If you can stick to your delicious burger while your pals are snarfing down fries (56g net carbs per serving!), Shake Shack will keep you keto and satisfied.

Check out our guides to eating keto at SubwaySweetgreenBuffalo Wild Wings, and Dunkin Donuts too!