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Best Lactose Free Protein Powder: Tested and Reviewed

July 15, 2024

Best Lactose Free Protein Powder By Robor Fitness

Are you on the hunt for the best lactose-free protein powder but feeling overwhelmed by the options? You're not alone. Lactose intolerance can make choosing a protein powder feel like a risky guessing game, with the wrong choice leading to discomfort. But don't worry; you don't have to steer clear of protein powders altogether.

You need a nudge in the right direction, and that's precisely why we're here. Our team has diligently reviewed and tested many lactose-free protein powders, narrowing it down to the top 9 that cater to various needs and tastes.

Whether you're a gym enthusiast or just someone looking for a healthy supplement, we've got you covered. Read on to discover the perfect protein powder that meets your dietary needs without upsetting your stomach.


Best Lactose-Free Protein Powder: At a Glance

Before diving into the detailed reviews, let's take a quick snapshot of our top picks in various categories. This at-a-glance comparison will help you determine the best product that matches your requirements.

Whether you're looking for vegan options, the most budget-friendly choice, or something sourced from grass-fed cows, our comprehensive list has something for everyone. Here's a quick overview to ease your decision-making process:


Product Name

(Click to jump to review)

Best Vegan

Promix Vegan Protein

Best Whey Isolate

Dymatize Iso100


Naked Nutrition Pea Protein Isolate

Best Grass Fed

 Legion Whey+

Best Without Artificial Sweeteners

 Orgain Organic Vegan Protein Powder 

Best Without Stevia

Truvani Organic Vegan Protein Powder

Best Natural

Drink Wholesome Vegan Protein Powder

Best Egg White

Bulk Supplements Egg Whites

Best Beef Protein

Prime Protein Beef Isolate


Each product has been thoroughly tested and reviewed, guaranteeing quality and satisfaction. Keep reading to find out more about each one!


Best Lactose Free Vegan Protein Powder: Promix Vegan Protein

Promix Vegan Protein Powder


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Key Features

  • Serving size: 2 scoops (32 grams)
  • Protein per serving: 25 grams (78%)
  • Price per serving: $1.17
  • Carbs: 3 grams
  • Fats: 2 grams
  • Suitable for vegans: Yes

Promix Vegan Protein Powder stands out in the vegan protein category, offering a robust blend of nutrition and taste. Crafted from organic Canadian yellow peas, this powder is not just about its high protein content; it also boasts a significant amount of branched-chain amino acids, vital for muscle recovery and growth. With 25g of protein per serving, it delivers on its promise of supporting your fitness goals.

What sets this powder apart is its commitment to clean, whole-food-based ingredients. Yellow peas ensure a high protein yield, while raw cacao adds a rich flavor and a dose of antioxidants. The raw chocolate flavor is light and smooth, perfectly sweetened with monk fruit – a refreshing change from the overly sweet options.

In our experience, this vegan protein powder is easy to digest. It blends seamlessly, making it a convenient option for a quick post-workout shake or a nutritious addition to smoothies.

Moreover, its clean profile – free from hexane, enzymes, gluten, soy, GMOs, and artificial sweeteners – aligns with our preference for pure, sustainable nutrition.

With 73 servings per container and the added benefit of 200% of your Daily Value of Vitamin B12 per serving, Promix Vegan Protein Powder is a reliable choice for anyone seeking the best vegan protein powder.

In fact, we were so impressed with this product that it solidified a spot on our best protein powder roundup as the best vegan protein powder on the market. We thoroughly recommend it if you're following a vegan based diet. 


  • It's free from artificial sweeteners
  • Easy on the stomach, blends smoothly.
  • It's tasty.
  • It's free from hexane, gluten, soy, GMOs, and artificial additives.
  • It’s affordable


  • It has limited flavors, primarily chocolate-focused.


Best Lactose Free Whey Isolate: Dymatize Iso100

Dymatize Whey Protein Powder


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Key Features

  • Serving size: 1 scoop (32grams)
  • Protein per serving: 25 grams (78%)
  • Price per serving: $1.26
  • Carbs: 2 grams
  • Fats: 1 grams
  • Suitable for vegans: No

Are you in search of the best whey isolate protein powder? Dymatize ISO100 Gourmet Chocolate might be your ideal match. This scientifically formulated protein powder stands out in the whey isolate category. This hydrolyzed protein powder is fast-digesting, ensuring quick absorption and utilization by your muscles after your workout.

Each serving packs 25 grams of protein, including 5.5 grams of BCAAs and 2.7 grams of Leucine, supporting muscle recovery and growth. What's remarkable about ISO100 is its lean nutritional profile: less than 1 gram of fat and sugar per serving, making it a perfect choice for those monitoring their macronutrient intake.

Dymatize ISO 100 is considered one of the best protein powders on the market. Whether you’re looking to build muscle or shed some unwanted pounds, Dymatize can help you by ensuring you hit your daily protein goals. Plus, it's gluten-free and contains less than 0.5g of lactose, accommodating those with mild lactose sensitivity.


  • It's high in protein, and quickly absorbed
  • It is suitable for those with gluten sensitivities.
  • It has an impressive amino acid profile
  • It’s well reviewed with over 60,000 reviews on Amazon


  • Not vegan: Contains dairy.
  • Contains artificial sweeteners


Best Budget Lactose Free Protein Powder: Naked Nutrition Pea Protein Isolate

Naked Pea Protein Powder


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Key Features

  • Serving size: 2 scoops (38 grams)
  • Protein per serving: 25 grams (65%)
  • Price per serving: $0.97
  • Carbs: 8 grams
  • Fats: 4 grams
  • Suitable for vegans: Yes

If you're searching for the cheapest protein powder that doesn't compromise on quality, Naked Nutrition Pea Protein Isolate is an impressive contender. This pea protein is affordable, making it accessible for those on a budget who still value premium nutrition. With only three ingredients – yellow pea protein, raw cacao, and organic coconut sugar – it epitomizes simplicity and purity.

Each serving delivers 25g of protein and 5.6g of BCAAs, supporting muscle recovery and growth, especially crucial after intense workouts. The inclusion of raw cacao not only enriches the flavor but also adds a dose of antioxidants, enhancing the overall nutritional value.

The chocolate flavor is immensely satisfying, blending well in shakes, smoothies, or your cooking recipes. Its versatility and the fact that it's vegetarian and vegan-friendly make it an ideal choice for a wide range of dietary preferences.

For those looking to maintain a clean, high-protein diet on a budget, Naked Nutrition's Pea Protein Isolate is undoubtedly a top pick for the cheapest protein powder that delivers where it counts.


  • It's affordable
  • Has no additives.
  • It's suitable for vegetarian and vegan diets.
  • It is versatile.


  • The taste may be less appealing to some compared to other whey and vegan options


Best Lactose Free Grass Fed Protein Powder: Legion Whey+

Legion Whey Protein Powder


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Key Features

  • Serving size: 1 scoop (28 grams)
  • Protein per serving: 22 grams (80%)
  • Price per serving: $1.88
  • Carbs: 2 grams
  • Fats: 1 grams
  • Suitable for vegans: No

Get the health benefits and recovery boost you deserve with Legion Whey+, our top pick for the best grass-fed protein powder without lactose. Legion Whey+ sets the bar high with its 100% whey protein isolate, sourced directly from grass-fed cows on small dairy farms in Ireland. These cows are raised without hormones or antibiotics, ensuring that every scoop of this chocolate whey isolate is pure and ethical.

With 22g of protein per serving, Legion Whey+ supports muscle growth and recovery, thanks to its rich content of essential amino acids and BCAAs. This high quality whey isolate is lactose-free, non-GMO, and sugar-free, making it an ideal choice for those on a low-carb diet or anyone mindful about their health and fitness.

What we love about Legion Whey+ is its commitment to quality and taste. The chocolate flavor is deliciously natural, free from artificial ingredients or added sugars. This makes it more than just a supplement; it's a cup of delicious goodness that easily fits into any diet.


  • The whey has gone through additional processing to remove unwanted fat and lactose
  • Quick absorbing protein powder that helps kick start recover
  • The low-calorie and high-protein make it ideal for fitness enthusiasts.
  • It has an enjoyable taste, especially the chocolate variant.
  • Complete brand transparency with Legion.


  • It's not vegan-friendly.
  • The stevia taste may be too sweet for some people


Best Lactose Free Protein Without Artificial Sweeteners: Orgain Organic Vegan Protein Powder

Orgain Organic Protein Powder


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Key Features

  • Serving size: 2 scoops (46 grams)
  • Protein per serving: 21 grams (45%)
  • Price per serving: $1.57
  • Carbs: 15 grams
  • Fats: 4 grams
  • Suitable for vegans: Yes

If you're searching for the best protein powder without artificial sweeteners, Orgain Organic Vegan Protein Powder (Especially the Creamy Chocolate Fudge) is a standout choice. This product has been reformulated with a new look and label, but it still delivers the same high-quality nutrition you expect from Orgain.

What impresses us about this protein powder is its commitment to clean, organic ingredients. Each serving provides 21 grams of plant-based protein from pea, brown rice, and chia seeds, ensuring a well-rounded amino acid profile. With low net carbs and zero grams of added sugar, it's nutritious and fits perfectly into various nutritional plans.

Orgain's versatility is another plus. The creamy Chocolate Fudge flavor is a delight, proving that you don't need artificial sweeteners for a great-tasting protein powder. It mixes well with water, milk, or as part of your favorite shake recipe, making it a versatile option for a quick breakfast, snack, or post-workout boost. It's also a great addition to baking, lending a nutritious punch to your baked protein goodies.

Orgain offers a wholesome and nutritious way to meet your protein needs, supporting everything from muscle recovery to meal replacement.


  • It's organic and natural.
  • It is diet-friendly: Vegan, gluten-free, dairy-free, and low in carbs.
  • The creamy chocolate fudge flavor is appealing.
  • It’s carrageenan free
  • Free from artificial sweeteners and flavorings


  • It has low fiber content, only 2 grams per serving.
  • 45% of each serving is protein, which is fairly low for a protein shake


Best Lactose Free Protein Without Stevia: Truvani Organic Vegan Protein Powder

Truvani Plant Based Protein Powder Chocolate


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Key Features

  • Serving size: 1 scoop (33 grams)
  • Protein per serving: 20 grams (60%)
  • Price per serving: $1.61
  • Carbs: 5 grams
  • Fats: 3 grams
  • Suitable for vegans: Yes

When looking for the best powder without stevia, that is also lactose free, Truvani Organic Vegan Protein Powder emerges as the top choice. It prides itself on premium, hand-selected ingredients that nourish your body and support a clean and healthy lifestyle. The variety of flavors, including a delightful chocolate option, are all vegan (therefore lactose free) and created with your health in mind.

What sets Truvani apart is its commitment to a clean formula. Free of artificial sweeteners, additives, fillers, soy, wheat, dairy, gluten, and stevia, it's a dream for health-conscious consumers. Organic monk fruit adds just the right touch of sweetness without overdoing it.

This protein powder is USDA Organic, non-GMO, stevia-free, and vegan-friendly. The simple, straightforward ingredients are a testament to its purity and quality. Plus, it's delicious in smoothies or shakes, offering a rich flavor without any chalky or grainy aftertaste.

It's perfect for muscle recovery and gain, providing essential protein for building and maintaining healthy, lean muscles. With Truvani, you can enjoy a tasty protein boost aligned with your dietary preferences and health goals.


  • It's free of additives and artificial sweeteners.
  • It has a delicious taste without the use of stevia.
  • It’s organic and is free from gluten, dairy, soy, and gums.
  • It comes in 8 versatile flavours


  • The taste may not be as nice as other alternatives, but that can be expected with super clean products

Related: Truvani Protein Powder Review


Best Natural Lactose Free Protein Powder: Drink Wholesome Vegan Protein Powder

Drink Wholesome Vegan Chocolate Protein Powder


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Key Features

  • Serving size: 5 tbsp (41 grams)
  • Protein per serving: 15 grams (36%)
  • Price per serving: $2.88
  • Carbs: 13 grams
  • Fats: 9 grams
  • Suitable for vegans: Yes

If a natural, gut-friendly protein solution is what you're after, Drink Wholesome Vegan Chocolate Protein Powder is your best bet. Its almond-based formulation is a refreshing deviation from heavily processed concentrates or isolates. This makes it easy to digest and supportive of healthy bowel movements.

With a short, simple list of ingredients, this protein powder is free from additives, dairy, lactose, and gluten. It's particularly suitable for those with various digestive issues like IBS, IBD, and lactose intolerance. Its gentle nature makes it a safer option even for pregnant women, breastfeeding mothers, and children, ensuring that everyone in the family can enjoy a protein boost without any worries.

It offers a delightful chocolate taste without artificial sweeteners or stevia, providing a pure, enjoyable flavor. Plus, it's made in the USA, giving you another reason to support this small business focusing on gut health and natural ingredients.


  • It's ideal for sensitive digestive systems.
  • The natural ingredients make it free from artificial sweeteners and additives.
  • It's safe for the whole family
  • It's tasty and different from other alternatives on the market.


  • It may not be suitable for nut allergies.
  • It only has 15 grams of protein per serving
  • It’s at the upper end of the market at $2.88 a serving


Best Lactose Free Egg White Protein Powder: Bulk Supplements Egg Whites

Bulk Supplements Egg White Protein Powder


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Key Features

  • Serving size: 4 tbsp (30 grams)
  • Protein per serving: 24 grams (80%)
  • Price per serving: $1.91
  • Carbs: 1 gram
  • Fats:5 grams
  • Suitable for vegans: No

If you are an active individual looking for a high-quality protein source, Bulk Supplements Egg Whites is your go-to choice in the egg white category. This powder is a powerhouse of complete protein, containing all essential amino acids and BCAAs crucial for muscle recovery and growth. Its simplicity and purity make it an excellent option for those looking to supplement their protein intake without the complications of additives.

Its lactose-free composition is ideal for those with dairy sensitivities, offering a superb alternative to whey or casein-based proteins. Not only is it perfect for shakes and smoothies, but its unflavored nature, sweetened subtly with monk fruit, means it doesn't overpower your favorite recipes.

The commitment to high quality is evident, as Bulk Supplements Egg Whites is manufactured under strict cGMP guidelines and third-party tested, ensuring safety and potency. This makes it the best egg white protein powder and a trustworthy supplement for your fitness regimen.


  • It contains all essential amino acids required for maximum muscle protein synthesis and is a great alternative to whey
  • It's great for post-workout recovery, and for consumption throughout the day
  • Suitable for dairy sensitivities.
  • It blends well with various recipes.


  • Not vegan-friendly
  • Doesn’t taste great, but works well in a smoothie


Best Lactose Free Beef Protein Powder: Prime Protein Beef Isolate

Prime Beef Protein Powder


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Key Features

  • Serving size: 1 scoop (26 grams)
  • Protein per serving: 21 grams (81%)
  • Price per serving: $2.26
  • Carbs: 2 grams
  • Fats:5 grams
  • Suitable for vegans: No

This Prime Protein Beef Isolate is a game-changer in beef protein powders, earning its title as the best beef in its category. Each serving delivers the equivalent of 3.5 oz of grass-fed beef, translating to over 20 grams of high-quality protein without any added sugar. What sets it apart is the absence of common allergens like soy, dairy, gluten, egg, or whey, making it a solid choice for those with specific dietary needs.

Its formulation is packed with collagen, gelatin, and vital micronutrients, optimizing your progress by aiding in muscle building and repair. Available in 5 flavors, including a rich chocolate variant, salted caramel, and peanut butter.

Prime Protein Beef Isolate is committed to purity, focusing only on natural, whole ingredients. It's a testament to the philosophy that protein blends should be straightforward and free from unnecessary additives. Plus, they offer a 100% guarantee on your first purchase, showcasing their confidence in the product's quality and effectiveness.


  • Allergen-free: No soy, dairy, gluten, egg, or whey.
  • It boosts a decent 80% protein content
  • It’s low in carbs and fat
  • Available in 5 lovely flavours


  • Not vegan
  • It uses stevia, which might not suit all tastes.


What Is Lactose

Lactose: it's a word you've probably heard a lot, especially since you're exploring lactose-free protein powders. But what exactly is it? Simply put, lactose is a sugar found naturally in milk and other dairy products. Think of it as milk's sweetener – but it's not just any sugar. It's a disaccharide, which means it comprises two smaller sugar molecules, glucose, and galactose, linked together.

In our bodies, an enzyme called lactase breaks down lactose into these simpler sugars, making it easy to digest. For many people, this process happens without a hitch. However, if you're lactose intolerant, your body struggles with this step, leading to those all-too-familiar discomforts after consuming dairy products.


What is Lactose Intolerance

Lactose intolerance warning sign

Lactose intolerance is more than just a buzzword; it's a common digestive issue affecting millions worldwide. So, what happens when someone is lactose intolerant? Their body doesn't produce enough lactase, the enzyme needed to break down lactose, the sugar in dairy products. When lactose isn't properly digested, it can lead to uncomfortable symptoms.

People with lactose intolerance may experience various side effects after consuming dairy. These include bloating, gas, stomach cramps, and even diarrhea. These symptoms can range from mild to severe, depending on the amount of lactose consumed and the individual's level of intolerance.

It's important to note that lactose intolerance isn't the same as a milk allergy, which involves the immune system. Instead, it's a matter of the digestive system not working as it should when processing lactose.

This is why finding the right lactose-free options, like protein powders, can be a game-changer for those looking to maintain their fitness and health goals without digestive discomfort.


Different Types Of Lactose-Free Protein Powder

Protein powder variations

Exploring the array of lactose-free protein powders available can open up a world of options for your dietary and fitness needs. Each type presents its benefits, suited to various lifestyles and health requirements.

From plant-based formulations to animal-derived alternatives, these powders ensure that everyone, regardless of dietary restrictions or preferences, can find a protein source that works for them. In this section, we'll delve into the most popular types of lactose-free protein powders, helping you make a well-informed choice for your wellness journey.


Vegan Protein Powder

Vegan protein powder is an excellent choice for anyone seeking a lactose-free option, primarily because it's entirely dairy-free. This characteristic makes it a go-to solution for those with lactose intolerance or individuals following a vegan lifestyle. Unlike traditional protein powders that often derive their protein from dairy sources, vegan protein powders tap into the power of plants.

These plant-based protein powders can be derived from various sources, including peas, soy, rice, and hemp. Each source offers a unique nutritional profile, with peas and soy often being favorites for their high protein content and comprehensive amino acid profiles. Rice protein is known for its easy digestibility, while hemp protein also offers essential fatty acids.

The versatility of vegan protein powders means there's something for everyone – whether you're looking for a specific taste, texture, or nutritional benefit. They provide a great way to supplement your protein intake without any lactose-related concerns, aligning seamlessly with a lactose-free lifestyle.


Whey Isolate or Hydrolyzed Whey

It's important to note that traditional whey protein typically contains around 5% lactose. This can be a significant concern for those with lactose intolerance. However, there's good news for those who prefer dairy-based protein but must limit their lactose intake. Whey Isolate and Hydrolyzed Whey are specialized forms of whey protein that have undergone additional processing to remove most lactose.

These processing techniques are effective in reducing the lactose content significantly. The lactose level is typically reduced to around 1% in Whey Isolate and Hydrolyzed Whey. This minimal amount often makes these proteins tolerable for most individuals with mild to moderate lactose sensitivity. They can enjoy the benefits of a high-quality, dairy-based protein without the usual discomfort associated with lactose.

However, it's essential to remember that this process doesn't eliminate all the lactose. For those with a high sensitivity or severe lactose intolerance, even this reduced amount might still cause issues. In such cases, opting for a completely lactose-free alternative, like the other options listed in this section, is advisable. This ensures you can still meet your protein needs without risking digestive discomfort.


Beef Protein

Beef protein powder is exactly what it sounds like: a protein supplement derived directly from beef. This type of protein powder is an innovative solution for those looking for lactose-free options without turning to plant-based sources. It offers a unique alternative to traditional dairy-based proteins and appeals to individuals who prefer animal-based protein sources.

Beef protein powder is made by extracting protein from beef and then processing it into a powdered form. This process ensures that the final product is high in protein while being lactose-free, making it suitable for those with lactose intolerance.

It's an excellent source of protein that closely mirrors the nutritional profile of whole beef, providing all the essential amino acids necessary for muscle repair and growth. One of the reasons someone might opt for beef protein powder is its compatibility with specific dietary preferences, such as paleo diets.

It's also an excellent choice for individuals looking to diversify their protein sources beyond whey or plant-based options. Additionally, beef protein powder is often praised for its ability to support muscle building and recovery, making it a popular choice among athletes and fitness enthusiasts.


Egg White Protein

Egg white protein powder is another popular choice for those seeking a high-quality, lactose-free protein source. As the name implies, this protein is derived from egg whites, making it a great option for individuals who are lactose intolerant or looking for alternatives to dairy-based protein powders.

This type of protein powder is known for its purity and simplicity. Egg whites are a complete protein source, containing all nine essential amino acids necessary for the body's muscle growth and repair. The protein in egg whites is also highly bioavailable, meaning it's easily absorbed and utilized by the body, making it particularly effective for muscle building and recovery.

People often choose egg white protein powder for its clean, minimal ingredient profile, especially those who are conscious about additives and prefer a more natural supplement. It's also a go-to for individuals with allergies or sensitivities to dairy and plant-based proteins.

Moreover, egg white protein is low in fat and carbohydrates, making it an excellent choice for those managing their macronutrient intake as part of a fitness or weight management regimen.



Collagen protein powder is a unique and versatile supplement, typically sourced from animal ligaments, tendons, and other connective tissues. It stands apart from other protein powders due to its specific health benefits and composition.

Collagen is a major component of our body's connective tissues and plays a crucial role in the structure and integrity of skin, hair, nails, bones, and joints. As a supplement, collagen protein powder provides these essential proteins conveniently. Regular intake of collagen can offer several health benefits.

It is known for promoting skin elasticity, reducing the appearance of wrinkles, and contributing to healthier, stronger hair and nails. Additionally, collagen supports joint health, potentially reducing joint pain and degeneration, which is particularly beneficial for active individuals or those with joint concerns.

However, it's important to note that collagen protein is unsuitable for a vegan diet because it is derived from animal sources. Other lactose-free protein options would be more appropriate for individuals following a plant-based lifestyle.

Collagen protein powder is an excellent choice for those looking to support their overall wellness, particularly in areas like skin health, hair vitality, and joint function, while also adhering to a lactose-free diet.


Bone Broth

Bone broth protein powder is a relatively lesser-known but intriguing type of supplement. It's created by simmering animal bones and connective tissue, which extracts the nutrients and minerals from the bones. This broth is then dehydrated and turned into a powder form, making it a convenient and concentrated source of nutrients in traditional bone broth.

One key aspect to note about bone broth protein is its partial amino acid profile. Amino acids are the building blocks of protein, and while bone broth does contain some of these essential nutrients, it doesn't provide them in the same comprehensive manner as other protein sources like whey or soy. While it's a valuable supplement, there might be better standalone choices for those looking to maximize muscle growth and repair.

Despite its health benefits, such as supporting joint health and contributing to a healthy gut, bone broth protein powder hasn't gained as much popularity as other protein supplements. This could be due to its specific taste profile or its lack of a complete protein source.

However, for those interested in its unique nutritional properties and who don't rely on it as their sole source of protein, bone broth protein can be a worthwhile addition to their supplement regimen.


Benefits of Using Lactose-Free Protein Powder

Gut Friendly

One of the most significant benefits of using lactose-free protein powder is its gut-friendly nature. For many people, especially those with known lactose intolerance, consuming lactose can lead to uncomfortable and sometimes painful digestive issues. These symptoms include bloating, gas, cramps, and diarrhea because their bodies can't adequately break down lactose, the sugar found in milk and dairy products.

Lactose-free protein powders eliminate this concern. They provide a smooth, comfortable digestion process without the risk of the gastrointestinal distress that can accompany lactose-containing products.

This makes them an excellent choice for anyone looking to supplement their protein intake without upsetting their digestive system. Individuals can enjoy added protein benefits while maintaining gut health and comfort by choosing a lactose-free option.


Vegan Friendly

Another compelling advantage of many lactose-free protein powders is their vegan-friendly composition. Many lactose-free options available in the market are derived from plant-based protein sources. This alignment with vegan principles makes these powders an excellent choice for individuals following a vegan diet.

Opting for a vegan protein shake means that you're also adhering to a plant-based lifestyle in addition to avoiding lactose. This dual benefit is particularly appealing for vegans who often face the challenge of finding high-quality, high-protein supplements that align with their dietary restrictions.

Plant-based lactose-free protein powders from sources like peas, rice, hemp, or soy provide a substantial protein serving. This is crucial for muscle building, repair, and overall health, particularly for those who might not get sufficient protein from their regular diet.

In essence, vegan-friendly, lactose-free protein powders offer a nutritious, ethical, and digestible option for those committed to a vegan lifestyle, ensuring they can meet their protein needs without compromising their dietary choices or experiencing discomfort from lactose.


Muscle Building

Protein Powder helps with building muscle

A key benefit of lactose-free protein powders, which appeals particularly to fitness enthusiasts, is their role in muscle building. Protein is a vital macronutrient essential for the growth and repair of muscle tissue.

Whether you're an athlete, a bodybuilder, or someone looking to enhance your physique, adequate protein intake is crucial for achieving your muscle-building goals.

Research (1) suggests that to build muscle effectively, an individual must consume approximately 0.7 to 1 gram of protein per pound of body weight daily. However, reaching this target through diet alone can be challenging, especially for those with high protein requirements.

This is where supplementing with a protein shake becomes invaluable. It provides a convenient and efficient way to increase your daily protein intake, ensuring your muscles have the necessary nutrients to grow and strengthen.

For those who are lactose intolerant, selecting the right protein shake is crucial. Lactose-free protein powders ensure you can meet your protein targets without the risk of digestive discomfort or an upset stomach.

By incorporating a suitable lactose-free protein powder into your diet, you can focus on your muscle-building efforts without worrying about the adverse effects that lactose might cause. This makes lactose-free protein powders an excellent tool for anyone looking to build muscle, regardless of dietary restrictions.


How To Pick Your Lactose Free Protein Shake

Choosing the right lactose-free protein shake can significantly affect your diet and fitness routine. Here are some key factors to consider when selecting a protein powder:

  • Protein ratio: Aim for a product with a high percentage of protein. Ideally, a quality lactose-free protein powder should contain at least 60% protein per serving.
  • Flavor: The taste is crucial since you need to enjoy your shake to keep up with your protein intake. Egg and beef powders might not be as palatable as their whey and vegan counterparts.
  • Cost: The prices of protein powders vary widely, from about $0.60 to $4 per serving. Remember, you often get what you pay for. Evaluate how many servings are in each container and the protein content per serving before purchasing.
  • Mixability: A good protein shake should blend smoothly. Avoid powders that tend to form lumps or don't mix well, as they can be unpleasant to drink.
  • Amino acid profile: For a protein source to be considered complete, it needs to contain all nine essential amino acids, crucial for muscle building. This is especially important for vegan protein powders, so double-check their amino acid profile.
  • Ingredients: Inspect the ingredient list for artificial flavorings, sweeteners, emulsifiers, and other additives you might prefer to avoid. Generally, a shorter ingredient list indicates a more natural product.

These guidelines will help you choose a lactose-free protein shake that meets your dietary requirements and is enjoyable and beneficial to consume.



What Protein Powders Are Lactose-Free?

Protein powders that don't contain dairy are naturally lactose-free. This includes a variety of vegan protein powders made from plant-based sources like peas, soy, rice, and hemp. Other non-dairy protein powders such as beef protein powder, egg white powder, collagen powder, and bone broth powder are also free from lactose. It's important to note that traditional dairy-based proteins, such as whey and casein, contain lactose.


Is Whey Protein Lactose-Free?

Standard whey protein, being a dairy product, contains lactose. On average, typical whey protein can have about 5% lactose, which can be problematic for those with lactose intolerance. However, specialized forms like Whey Isolate or Hydrolyzed Whey undergo additional processing to remove a significant amount of lactose.

These types of whey protein are usually about 99% lactose-free. Despite this significant reduction, if you have a high sensitivity to lactose, it's recommended to opt for a product that is entirely lactose-free to avoid any potential digestive discomfort.


The Final Say

In the quest for the perfect protein powder, those with lactose intolerance have diverse options. From the plant-based goodness of vegan protein powders to the specialized formulations of whey isolate and hydrolyzed whey, there is something for everyone. Products like beef protein, egg white powder, and even collagen and bone broth powders offer unique benefits, catering to various dietary preferences and needs.

Remember, the key to selecting the suitable lactose-free protein powder lies in considering factors such as protein content, flavor, cost, mixability, amino acid profile, and ingredient list. By making an informed choice, you can enjoy the muscle-building and health benefits of protein supplements without the discomfort of lactose intolerance.

Ultimately, your perfect protein powder is one that not only fits your dietary requirements but also aligns with your lifestyle and taste preferences. Here's to finding your ideal match and confidently reaching your health and fitness goals!



  1. Iraki, J., Fitschen, P. J., Espinar, S., & Helms, E. R. (2019c). Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports, 7(7), 154.

Thomas D
Thomas D


Thomas is a dedicated fitness enthusiast with over 12 years of experience in the gym. As a level 2 qualified gym instructor, he combines his passion for working out and nutrition to help others achieve their fitness goals. Thomas stays up to date with the latest fitness research and follows the work of top experts in the field. With a balance of textbook knowledge and real-life experience, he provides practical guidance to help others reach their full potential.

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