We asked 3 dietitians their favorite Shake Shack order—they all said the same thing

This menu item checks all the boxes for a satisfying and nutritious fast food meal.

Key Points

• For a healthier fast-food option, dietitians recommend Shake Shack’s ShackBurger Lettuce Wrap.
• It’s a high-protein option that can support your health goals without sacrificing on flavor.
• Easily swap toppings or dressings to support your goals and taste preferences.

Sometimes you’re simply in the mood for BBQ classics–burgers, hot dogs and fries. And when you don’t have time to fire up the grill and cook at home, Shake Shack has you covered. But if you’re also trying to make a balanced choice, this fast-casual chain might surprise you. With menu options that are low in calories and high in protein there are plenty of ways to customize your meal–even if you follow a gluten-free or vegetarian diet. 

To get the lowdown on what dietitians actually order at Shake Shack, we asked three to share their go-to meal. They all said that the ShackBurger Lettuce Wrap was their top pick. Read on to find out why as well as tips for ordering a healthier meal at Shake Shack. 

Why the ShackBurger Lettuce Wrap Is the Best Order at Shake Shack

It’s a Lower-Calorie Option

One reason the ShackBurger Lettuce Wrap stands out is that it’s lower in calories than many of the other burgers on the menu. “The ShackBurger lettuce wrap still gives you the classic Shake Shack flavor, but it’s a little lighter and lower in refined carbs than the regular bun version,” says Jessie Winstead, RD, LD.

However, keep in mind that not all the lettuce wraps are created equal nutrition-wise. Ordering a lettuce wrap does not automatically make a meal lower in calories or higher in fiber. While the single ShackBurger lettuce wrap contains 330 calories, adding extra patties, bacon and other toppings can significantly increase the nutrition profile. For example, the Triple Avocado Bacon Burger served as a lettuce wrap contains 960 calories–nearly three times as many as the single ShackBurger lettuce wrap.

It’s a Good Source of Protein

Even with its lower calorie count, the ShackBurger Lettuce Wrap is still a solid source of protein. One burger provides about 23 grams, making it a satisfying option that can help keep you full between meals.

Protein is one of the most important nutrients for preserving lean muscle mass and supporting fullness. While everyone’s protein needs are different, the 2025-2030 Dietary Guidelines for Americans recommend prioritizing protein-rich foods as part of a healthy dietary pattern, making this order a good option for meeting your needs.

It’s Relatively Low in Sodium

Most Americans consume more sodium than recommended, much of it from processed and restaurant foods. Over time, too much sodium may contribute to high blood pressure, which is a major risk factor for heart disease and stroke.

Choosing the lettuce wrap instead of the bun can help cut back on sodium. The ShackBurger Lettuce Wrap contains 480 milligrams of sodium, compared to 1,260 milligrams for the single ShackBurger served on a bun. If you’re looking to reduce sodium even further, consider ordering the ShackSauce on the side or asking for no cheese. 

It Gives You a Veggie Boost

The ShackBurger Lettuce Wrap may not be a salad, but swapping the bun for lettuce is an easy way to incorporate a few more vegetables into your meal. “By choosing the lettuce wrap option, you’ll be getting closer to 3 servings of vegetables per day that is recommended by the Dietary Guidelines for Americans (2025-2030),” says Angel Luk, RD.

You can also add extra vegetable toppings, like lettuce, tomato and onion. “They add volume, crunch, and some fiber for relatively few calories, which can make the meal feel more satisfying,” says Johannah Katz, RD. 

And if you’re looking for another nutritious topping, consider adding avocado. Shake Shack is one of the few burger chains that offers it, and it provides heart-healthy unsaturated fats along with a boost of fiber.

Nutrition Information

The ShackBurger Lettuce Wrap comes with a quarter-pound 100% Angus beef patty topped with American cheese, tomato and ShackSauce in a crisp lettuce wrap instead of a bun. According to Katz, it’s a satisfying option that delivers plenty of protein while keeping calories, carbohydrates and sodium lower than the traditional ShackBurger on a bun. 

Here’s the nutrition breakdown for one ShackBurger Lettuce Wrap:

• Calories: 330
• Total fat: 25g
• Saturated fat: 9g
• Sodium: 480mg
• Carbs: 3g
• Fiber: 1g
• Total sugars: 1g
• Added sugars: N/A
• Protein: 23g

Tips for Building a More Balanced Meal at Shake Shack

If you’re looking to make your next meal at Shake Shack a little more balanced, dietitians recommend these simple strategies: 

• Order the sauce on the side. “Requesting ShackSauce on the side can help you control the amount used,” says Katz. For reference, one serving of ShackSauce contains about 60 calories, so using a little less can be an easy way to customize your meal. 
• Choose water or an unsweetened beverage. “Choosing water or unsweetened tea (or any other zero-sugar beverage) avoids additional calories and added sugar,” says Katz. Be mindful that beverages can contribute a significant amount of sugar and calories to your meal. 
• Focus on balance, not perfection. “At Shake Shack, I wouldn’t try to ‘healthify’ the whole meal so much that it stops being enjoyable. Pick your non-negotiable, whether that’s the burger, fries, or shake, then make the rest of the order a little lighter,” says Winstead.
• Check the nutrition information ahead of time. Looking at the menu before you order can make it easier to compare options and choose the combination that best fits your preferences and nutrition needs.

Our Expert Take

When it comes to the Shake Shack menu, dietitians agree the ShackBurger Lettuce Wrap is one of the most balanced options. It delivers 23 grams of protein while keeping calories and sodium lower than many other burgers on the menu. Plus, the lettuce wrap and vegetable toppings add a little extra produce to your meal—something that can be harder to come by when eating fast food.

Read the original article on EatingWell