We are continuing our look at What is Sugar Free and Keto Friendly at Restaurants (<- Click that if you want to see the full list!) with a look at Shake Shack. I ate there for the first time a few weeks ago and while it was a bit challenging to get something I could eat, I have to say that what I got was really good. (For the record it was 4 patties and cheddar cheese. I know you are probably thinking it is hard to mess up meat and cheese but go get that same meal at McDonalds and you can see how easy it is to make meat taste bland and a little sad.)
One thing I was a little excited to see was they serve their burgers on a potato bun so I was hoping that meant there was at least no gluten in their buns but alas, that is not so. When you look at their list of allergens, there is gluten in every bun so it must be a potato/wheat blend. They do have a gluten free bun but I’m sure it has sugar and is of course very carby.
A few things you need to know before we get into this. The website doesn’t do a great job of breaking down what is in each ingredient. For instance, one ingredient is “caramelized onions” but it doesn’t say what they are caramelized in. Butter? Vegetable Oil? A sugary sauce like Teriyaki? I have no idea.
Also the nutritional info on the hamburger patties says that each patty contains .5g of Trans fat. Is that naturally occurring in the meat or are they mixing some kind of trans fat into the meat to make it juicier. Again, I have no idea but I’m going to go ahead and include it on the list of things that are ok to eat.
Before we get to the list of What is Sugar Free and Keto Friendly at Shake Shack, here is a link to their site, here is the menu and here is the an Interactive Allergen Guide. As with most burger places, I am going to list the individual ingredients that are ok to eat and you will need to assemble your meal accordingly. Like I said at the beginning, I just ordered 2 double cheeseburgers with only mustard on the side and was pretty happy with it. One other note, if you want to actually pick up your burger and eat it instead of going at it with a knife and fork like a civilized person, every burger can be ordered as a lettuce wrap.
Ingredients to Assemble Your Meal at Shake Shack
- Hamburger Patty
- Cheddar Cheese
- Jack Cheese
- Pork Cracklins (I am assuming these are fried in Veg Oil so be careful)
- Provel Cheese
- Smoked White Cheddar
- Swiss Cheese
- Green Chile Mix (Again, not totally sure what’s in this but based on what I can see, it appears to be ok)
- Cherry Peppers
- Hot Dog
- Chicken Dog
- Celery Salt
- Sport Pepper
I hope you found this Shake Shack guide helpful! If you did, take a pic of your meal and tag @MySugarFreeJrny on Instagram, I would love to see it. Remember you can see all the restaurants I’ve covered here. Also, leave a comment. I love to know how people found me and what you think of the site.
Don’t miss a post! Click here to sign up for our daily email!
Need more info about the ketogenic diet? How about a great support group? Join our Ketogenic Facebook support group!
One thought on “What is Sugar Free and Keto Friendly at Shake Shack!”
Is the shake sauce not sugar free? *insert scared face emoji*