Low FODMAP at Shake Shack - Complete Ordering Guide

Quick Summary

Shake Shack offers good low FODMAP options when you customize carefully. Their beef patties are simple Angus beef, and lettuce wraps are available. The key is avoiding cheese, ShackSauce, and other potentially high FODMAP toppings.

Best bets: Burgers with lettuce wrap (no bun), skip cheese and sauces, simple toppings like lettuce/tomato/pickles/mustard

Always avoid: Regular buns, Shroom Burger, cheese (if lactose intolerant), ShackSauce, crispy onions, milkshakes

How to Order

When ordering at Shake Shack, follow these tips:

1. Request a lettuce wrap - Say “lettuce wrap instead of the bun”
2. Skip the cheese - Unless you tolerate lactose well
3. Avoid ShackSauce - It likely contains garlic and/or onion (ask for ingredients if you want to verify)
4. Keep toppings simple - Lettuce, tomato, pickles, mustard are your safest bets
5. Watch the avocado - Small amount only (~20g or 1/8 avocado)
6. Check the fries - Confirm they’re not fried with onion-based items

Staff Communication Tips

Shake Shack staff are familiar with dietary modifications. Here’s what to say:

“I’d like a ShackBurger with a lettuce wrap instead of the bun, no cheese, no ShackSauce. Just lettuce, tomato, pickles, and mustard please.”

Or for more protein:

“Can I get a Bacon Burger in a lettuce wrap - no bun, no cheese. Add lettuce, tomato, and mustard. That’s it.”

Most locations handle these requests smoothly!

Building Your Low FODMAP Shake Shack Burger

Step 1: Choose Your Burger

• ✅ ShackBurger (single patty)
• ✅ Double ShackBurger (two patties)
• ✅ Bacon Burger
• ✅ Avocado Bacon Burger (modified - see notes below)
• ✅ Hamburger (plain single patty)
• ❌ Shroom Burger (contains dairy and likely high FODMAP ingredients)
• ❌ Chicken sandwiches (may have garlic/onion in marinade)

Step 2: Choose Your “Bun”

• ✅ Lettuce wrap (best option - saves 180 calories)
• ⚠️ Gluten-free bun (check ingredients - may contain high FODMAP items)
• ❌ Regular bun (wheat, high FODMAP)

Step 3: Customize Toppings

Safe Toppings:

• ✅ Lettuce
• ✅ Tomato
• ✅ Pickles (moderate amount)
• ✅ Bacon (if not already included)
• ✅ Avocado (small amount - 1/8 avocado only)

Toppings to Avoid:

• ❌ Cheese (if lactose intolerant - contains milk)
• ❌ Crispy onions (high FODMAP)
• ❌ Shroom patty (dairy and high FODMAP)

Step 4: Choose Condiments

Safer Options:

• ✅ Mustard (yellow mustard)
• ✅ Ketchup (small amount - 1-2 tbsp, watch for HFCS)
• ✅ Hot sauce (if available and FODMAP-safe)

Avoid:

• ❌ ShackSauce (likely contains garlic/onion)
• ❌ BBQ sauce (may contain garlic, onion, honey)
• ❌ Mayo (may contain garlic powder)
• ⚠️ Check any special sauces for ingredients

The ShackSauce Question

ShackSauce is Shake Shack’s signature sauce. However, it likely contains garlic and/or onion powder, making it high FODMAP.

What to do:

1. Ask to see the ingredient list at your location
2. If unavailable or if it contains garlic/onion, skip it
3. Use mustard and a little ketchup instead

Why risk it? It’s not worth triggering symptoms for a sauce when mustard and ketchup work great!

Cheese Considerations

Shake Shack uses American cheese on most burgers.

If you’re lactose intolerant:

• ❌ Skip the cheese (American cheese contains lactose)

If you tolerate hard/aged cheeses:

• ⚠️ American cheese is processed and contains more lactose than aged cheeses
• Safer to skip it

Recommendation: Order burgers without cheese to be safe.

Avocado: Portion Control Matters

Some Shake Shack burgers include avocado (like the Avocado Bacon Burger).

Important serving size info:

• ✅ Low FODMAP: 1/8 avocado (~20g)
• ⚠️ Moderate FODMAP: 1/4 avocado (~40g)
• ❌ High FODMAP: 1/2 avocado or more

How to order:

“I’d like the Avocado Bacon Burger in a lettuce wrap, but can I please have just a small amount of avocado - about one slice or 1/8 of an avocado? I have dietary restrictions.”

Most locations will accommodate this request.

French Fries at Shake Shack

Shake Shack’s regular crinkle-cut fries are typically safe:

Ingredients: Potatoes, vegetable oil, salt

Important questions to ask:

1. “Are the fries cooked in a dedicated fryer?” (No shared fryers with onion rings or breaded items)
2. “What oil is used?” (Vegetable oil is fine)
3. “Do the fries have any seasonings?” (Should just be salt)

Cheese Fries: Avoid these if you’re lactose intolerant (high dairy content)

Gluten-Free Bun Option

Some Shake Shack locations offer a gluten-free bun. However:

Pros:

• Gluten-free
• Lower in calories than regular bun (saves ~40 calories)

Cons:

• May contain high FODMAP ingredients (some GF buns use apple fiber, inulin, honey, etc.)
• Cross-contamination risk
• Availability varies by location

Recommendation: Check the ingredients list. If it contains inulin, apple fiber, honey, or other FODMAP triggers, stick with the lettuce wrap!

What to Avoid at Shake Shack

Shroom Burger:

• Contains portobello mushroom filled with cheese
• High in dairy (lactose)
• Mushrooms are high FODMAP in larger portions
• Not suitable for low FODMAP diet

Hot Dogs:

• May contain fillers, preservatives, and FODMAP ingredients
• Better to stick with beef burgers

Chicken Sandwiches:

• May be marinated with garlic and onion
• Ask about marinade ingredients if interested

Frozen Custard & Milkshakes:

• Very high in lactose (dairy)
• Will trigger symptoms if lactose intolerant
• No low FODMAP alternative available

Allergen Information

Shake Shack provides allergen information that identifies:

• Wheat/gluten
• Milk/dairy
• Soy
• Eggs
• And other major allergens

Access allergen info:

• Visit Shake Shack FAQ
• Ask for allergen menu in-store
• Use Shake Shack app (has nutrition filters)

Important: Allergen menus focus on top 8-9 allergens, NOT FODMAPs. They won’t list garlic, onion, honey, or other FODMAP-specific triggers.

Cross-Contamination Warning

Shake Shack prepares all food in the same kitchen:

• Shared grills
• Shared prep surfaces
• Shared equipment

For celiac disease: Shake Shack states items may be “processed in a factory where possible cross-contact occurs” with allergens including milk. Only you can assess what’s safe for your needs.

For IBS/low FODMAP: Minor cross-contamination (e.g., bun crumbs on the grill) is unlikely to cause symptoms, but severe sensitivities should be aware.

Drinks

Safe Options:

• ✅ Water
• ✅ Unsweetened iced tea (if available)
• ✅ Regular soda (small amounts - watch sugar)
• ✅ Diet soda (if you tolerate artificial sweeteners)

Avoid:

• ❌ Milkshakes (high lactose)
• ❌ Frozen custard drinks (high lactose)
• ❌ Lemonade with honey (if it contains honey)

Calorie Comparison: Bun vs. Lettuce Wrap vs. GF Bun

Switching from a regular bun saves significant calories:

• Regular bun: Standard calories
• Gluten-free bun: -40 calories
• Lettuce wrap: -180 calories

For most low FODMAP dieters, the lettuce wrap is the best choice (lowest FODMAP risk + lowest calories).

Tips for Success at Shake Shack

1. Lettuce wrap is your friend: Don’t be shy - it’s a common request
2. Keep it simple: The simpler the burger, the safer it is
3. Ask questions: If you’re unsure about an ingredient, ask to see the list
4. Skip the signature sauces: Stick to mustard and a touch of ketchup
5. Watch portions: Even low FODMAP foods can trigger symptoms in large amounts
6. Use the app: The Shake Shack app lets you filter by allergens and customize easily

Why Shake Shack Works for Low FODMAP

• Simple beef patties: 100% Angus beef, no fillers or complex seasonings
• Lettuce wraps available: Easy substitution for buns
• Customizable: Staff are used to modifications
• Transparent allergen info: Available online and in-store
• Quality ingredients: Fresh, simple preparations

Similar Restaurant Guides

Looking for more burger options? Check out these similar restaurants:

• Five Guys (bunless burgers and lettuce wraps)
• In-N-Out Burger (protein style)
• Smashburger (bunless options available)

Last verified: January 15, 2025. Menu items and ingredients can change. Always confirm with restaurant staff, especially for sauces and seasonings. Shake Shack allergen information available at shakeshack.com/faq.