Low Calorie, High Protein Options at Steak 'n Shake (November 2025)

Nov 6

November 2025 update

Steak ’n Shake is famous for smashed steakburgers and shakes—not exactly “diet food.” But with a few easy levers (protein-first builds, bread and sauce control, smart sides), you can walk out full, satisfied, and still on track.

Below you’ll find repeatable orders, staff-friendly scripts, and a build-your-own matrix that works across most locations, including older “full-service” stores and newer counter-service units. Exact nutrition varies by location and build, so think in patterns and use the macro math section to keep portions in your target.

The Steak ’n Shake Game Plan (quick rules)

Protein first, bun second. Build around leaner patties or grilled chicken (where available), then decide what you’ll do with the bun (keep, open-face, or skip).
One cheese, zero mayo. Cheese is fine if you keep it to one slice; ask for no mayo and light sauce on sandwiches/melts.
Veg for volume. Add tomato, lettuce, onion, pickles; the crunch makes smaller builds feel like a full meal.
Fries on your terms. If you want them, split a small or sub a side salad or cup of chili instead.
Shakes are a treat, not a side. If you want one, mini size and share. Consider a diet/zero soda or unsweet tea instead.
Order small, add protein. Two single patties beat one double with fries and sauces—especially if you’re cutting.

High-Protein Mains (leanest → richest)

Single Steakburger (classic patty) — add veggies, hold mayo
The foundation. A single patty with lettuce, tomato, pickles, onion, and mustard is the cleanest “everyday” burger. Keep the bun or go open-face if you’re chasing lower kcals.
Double Steakburger (lightened)
When you need extra protein: double patty, one cheese, no mayo, extra veggies, mustard. Consider open-face (eat only the bottom bun) to moderate calories.
Grilled Chicken Sandwich (where available)
Go no mayo/no honey mustard, load veggies, and consider add a slice of cheese if you need a higher protein target without adding fries.
Chili (cup or bowl)
A reliable protein/iron hit. Use as a side in place of fries or as a main with a veggie side.
Steak Frank / Hot Dog (lightened)
Not the leanest, but a mustard + onions + relish build (no chili/cheese) keeps calories contained. Add a side salad if you need more volume.

Melts (e.g., Frisco) are delicious but come with butter + sauce + two slices of bread. If you must, order no mayo, one cheese, and eat half.

Sides Ranked (from most macro-friendly → treat territory)

Daily drivers:

Side salad (light dressing)
Cup of chili (in place of fries)
Pickle spear / extra veggies (some stores)

Good if managed:

Applesauce / fruit cup (where stocked)
Coleslaw, light (varies by shop; ask for a small)

Occasional / shareables:

Shoestring fries / seasoned fries (share a small, not a large)
Onion rings (share only)
Cheese fries / loaded fries (party food—pair with a single patty entrée and skip the shake)

“Under ~500 kcal / 25–40g protein” Builds (copy/paste at the counter)

Single Steakburger + Side Salad (light dressing)
- Build: single patty, no mayo, mustard, extra lettuce/tomato/pickles/onion.
- Notes: Swap salad dressing for lemon + pepper if you’re cutting hard.
Double Steakburger (open-face) + Pickle Spear
- Build: double patty, one cheese, no mayo, mustard, extra veg; eat only the bottom bun.
- Notes: Big protein, still reasonable calories thanks to the bun tweak.
Grilled Chicken Sandwich (no mayo) + Cup of Chili
- Build: Chicken + veg, no mayo/sweet sauce.
- Notes: Protein from both items, great satiety without fries.
Single Steakburger, no cheese + Cup of Chili
- Build: single patty, mustard, veg-loaded.
- Notes: Perfect if you want a burger flavor with a protein-dense side.
Chili Bowl + Side Salad
- Build: Chili as the main, salad for volume; keep dressing on the side.
- Notes: High in protein and very filling for the calories.

If You Want Fries (and still keep it light)

Share a small among 2–3 people.
Pair fries with the leanest entrée (single burger without cheese or grilled chicken, no mayo).
Skip ketchup refills—mustard and hot sauce are lower-calorie dips.
Eat half your burger first, then have a few fries. You’ll naturally eat fewer.

Shakes & Drinks (reality check)

Best: Water, diet/zero soda, unsweet tea, black coffee.
Decent: Small latte or coffee with a splash of milk (no syrups).
Treat: Mini shake, shared. If you get a shake, skip fries and keep your burger a single/no cheese. Shakes aren’t side dishes—they’re dessert.

Drive-Thru Scripts (fast, friendly, effective)

“Single steakburger with mustard and all the veggies—no mayo—plus a side salad, dressing on the side.”
“Double steakburger, one cheese, no mayo, extra veggies—open-face please, I’ll keep just the bottom bun.”
“Grilled chicken sandwich, no mayo or sweet sauces, extra tomato and lettuce, and a cup of chili instead of fries.”
“Single steakburger no cheese, mustard only, plus a cup of chili.”
“Small fries to share, and water—no combo.”

Menu Decoder: Small Changes That Save Big Calories

No mayo / light sauce: often saves a triple-digit calorie hit with zero loss of protein.
Open-face (eat one bun half): shaves a few hundred calories across the meal while keeping the “burger feel.”
One cheese max: flavor without runaway calories—skip bacon unless it replaces cheese.
Salad > fries: same price ballpark, far better satiety for the calories.
Mustard > ketchup: ketchup sugar adds up; mustard gives tang for almost no calories.
Chili > onion rings: both feel “indulgent,” but chili brings protein and keeps you full.

Pre- and Post-Workout Picks

Pre-workout (lighter, some carbs):
- Single steakburger (mustard, veg) + small shared fries; diet soda or water.
- Grilled chicken sandwich (no mayo) + applesauce/fruit if stocked.
Post-workout (protein-forward):
- Double steakburger (open-face) + side salad.
- Chili bowl + grilled chicken sandwich (no mayo)—split the bun or go open-face.

Budget-Friendly Macro Hacks

Two singles > one double with sides. Order two single patties (mustard, veg) and skip fries; more protein, better control.
Cup of chili as your “side.” It often costs close to fries but feeds your protein target.
Water + à la carte. Build your meal piece-by-piece and avoid combo auto-upsizing.
Split the treats. One mini shake or small fries for the table scratches the itch with half the calories.

DIY Macro Math (works even if the menu board has no numbers)

1 burger bun (both halves): treat it as a meaningful carb block. Dropping one half is a big lever.
1 cheese slice: small calorie bump, no protein crisis if you skip it.
Mayo / creamy sauces: assume heavy calories; ask for mustard or lite ketchup if available.
Chili: count it as protein + moderate carbs, but far better than fried sides for fullness.
Fries: a small shared serving ≈ “flavor portion,” not a full side for one person.

Personalize your targets: many people cut successfully at ~300–550 kcal and 25–40g protein per meal at quick-service spots like Steak ’n Shake. If you’re bulking or just finished a hard session, bump protein (double patty or chicken + chili) and allow a single carb side.

What to Limit (if high-protein/low-cal is the goal)

Large fries, onion rings, cheese-and-sauce heavy melts (e.g., Frisco with full sauce and buttered toast).
Multiple sauces (mayo, special sauce, ranch) layered together.
Full-size shakes with meals. If you want a shake, make it the treat, not a side.

Bottom Line

You don’t need to skip Steak ’n Shake—you just need protein-first builds, sensible buns and sauces, and smarter sides. Keep a few set plays in your pocket (single + salad, double open-face, chicken + chili), treat fries and shakes like occasional extras, and you’ll hit your protein without blowing your calories.