High-contrast gratings fabricated in free-standing membranes of silicon nitride are a remarkable new platform for optomechanics, as they combine high reflectivity, low mass, and a high mechanical quality factor in a single device. In an effort to further improve on our earlier designs, we are now fabricating high-contrast gratings from stoichiometric silicon nitride. The new gratings have a diameter of 80 μm, a thickness of 250 μm, and are patterned in square membranes from 100 μm to 500 μm on a side. We find reflectivities R < 0.994 for these devices, and fundamental mechanical resonance frequencies above 1.5 MHz. In addition, we have incorporated HCGs fabricated from low-stress silicon nitride into a “membrane-in-the-middle” setup, and observe that the cavity transmission spectrum is distorted from a constant free spectral range of 3 GHz to one characterized by anticrossings separated by 72 ± 2 MHz.