This is our review of the best lactose-free protein powder in .
Around 65% of the world’s population experiences lactose sensitivity or intolerance in some form. Many others don’t want to consume lactose due to ethical reasons. But this doesn’t mean your protein needs have to suffer. [1]
There are many top notch dairy-free lactose-free protein powders available. And using my knowledge and years of experience as a nutritionist, I have evaluated all the major brands in the market. Below, you can find a detailed list of the best lactose-free protein powder for different fitness goals.
But if you’re looking for 1 overall winner, then I recommend Orgain organic protein powder. It’s a complete fitness package as it contains:
- 50 Superfoods like quinoa and amaranth sprouts, tart cherries, blueberries, etc. that boost immunity and metabolism
- 5g of prebiotics and fibers for a sound digestive health
However, I have listed some fantastic options below which can help you achieve your fitness goals.
| Best Lactose-free Protein Powder – Overall | Orgain Organic Protein Powder |
| Best Lactose-free Protein Powder – Weight loss | Garden of Life Raw Organic Fit Protein |
| Best Lactose-free Protein Powder – for Athletes | Garden of Life Organic Vegan Sports Protein Powder |
| Best Lactose-free Protein Powder – Post-workout Muscle Recovery | Quattro Protein Powder |
| Best Lactose-free Protein Powder – Easy-to-digest | Upnourish Plant-based Protein Powder |
| Best Lactose-free Protein Powder – Fast Absorption | Genuine Health Fermented Vegan Protein |
| Best Lactose-free Protein Powder – Strong Bones and Muscles | Vital Performance Protein Powder |
| Best Lactose-free Protein Powder – Hypoallergenic | KOS Organic Plant-based Protein Powder |
Best Lactose-free Protein Powders Reviewed
Note: All nutritional facts mentioned below are for a single serving as mentioned on the product label.
Orgain Organic Protein Powder – Best Lactose-free Protein Powder (Overall)
Protein source: Pea, Brown rice, Chia seeds
Protein content: 21g
Calories: 160kcal
BCAA content: Breakup not specified
L-leucine content: Breakup not specified
Orgain Organic protein powder is a plant-based, lactose-free protein supplement. One serving of this protein contains 21g protein. This helps in post-workout muscle recovery and muscle building.
Additionally, it has a blend of 50 superfoods. These include berries, fruits, sprouts, herbs, greens, and veggies. They play a crucial role in boosting metabolism.
It is also enriched with Vitamin A, B6, Folate, B12, C, and D that boost immunity.
Minerals like iron, potassium, calcium, and magnesium in the powder help improve muscle strength and exercise performance.
The supplement also has 5g of prebiotics and fibers. This improves digestion, regulates blood sugar and cholesterol levels, and helps in weight loss.
All these advantages and the high protein content make Orgain organic our top recommendation for the best protein powder for lactose intolerant individuals.
Summary of customer reviews:
People like the taste of this protein powder and enjoy blending it with their coffee and other beverages. However, a few customers suffer from digestive issues after consuming this supplement.
Garden of Life Raw Organic Fit Protein – Best Lactose-free Protein Powder (Weight loss)
Protein source (Top 5): Pea, Brown rice sprout, Chia seeds sprout, Flax seeds sprout, Cracked-wall chlorella
Protein content: 28g
Calories: 170kcal
BCAA content: 5120mg
L-leucine content: 2340mg
Garden of Life Raw Organic Fit Protein is the best lactose-free protein shakes for weight loss. This is due to the high protein content of 28g and the relatively low calories per serving.
Further, the supplement has 8g dietary fibers in a single scoop. This keeps you full for longer, effectively reducing the daily calorie intake.
It also has over 5.1g of BCAA and 2.3g of L-leucine per serving which helps with muscle gain and recovery.
The powder’s probiotics and digestive enzymes (Papain, Phytase, Bromelain, Protease, etc.) improve digestive health.
Superfoods like cinnamon help increase immunity. And alfalfa sprouts (rich in antioxidants) boost metabolism and help to regulate blood sugar levels.
It is a complete protein powder, i.e., containing all the nine essential amino acids, making it an excellent option for vegans.
Summary of customer reviews:
This protein powder is easy to blend, and many consumers also notice a significant reduction in their weight after using this powder. However, there are a few complaints about digestion.
Garden of Life Organic Vegan Sports Protein Powder – Best Lactose-free Protein Powder (for Athletes)
Protein source: Pea, Navy bean sprout, Lentil bean sprout, Garbanzo bean sprout, Cranberry seeds
Protein content: 30g
Calories: 180kcal
BCAA content: 5952mg
L-leucine content: 2527mg
Garden of Life Organic Vegan Sports Protein Powder is a perfect protein for athletes. This is due to the high BCAA and L-leucine content, which supports muscle growth and recovery.
The 5g of glutamine and glutamic acid helps reduce fatigue and improve exercise recovery.
Minerals like iron, zinc, potassium, and manganese in the supplement help in strengthening the muscles, improving muscle stamina and overall energy levels. Which can further improve exercise & athletic performance.
The powder also contains blueberries, goji berries, tart cherry, apple, and turmeric root. These ingredients aid in muscle recovery post-workout. Thus making this protein a fabulous dairy free option for athletes.
Summary of customer reviews:
This protein powder is easy to digest, although a few complain about its chalky texture.
Quattro Protein Powder – Best Lactose-free Protein Powder (Post-workout Muscle recovery)
Protein source: Whey protein isolate, Egg protein isolate, milk protein isolate, Micellar casein protein isolate
Protein content: 30g
Calories: 140kcal
BCAA content: 5712mg
L-leucine content: 2757mg
Quattro protein powder is a blend of 4 protein isolates free from lactose. It contains high-quality (complete protein), easy-to-digest protein.
The high BCAA and L-leucine content support muscle growth and recovery post-workout.
The supplement also has flaxseeds and CLA. These ingredients are rich in omega-3 fatty acids. Thus, playing a role in enhancing immunity and improving bone health along with muscle building. All this makes it an amazing lactose free protein drink.
Summary of customer reviews:
Most users complain about gas and bloating, but they like the taste and texture of the supplements.
Upnourish Plant Protein Powder – Best Lactose-free protein powder (Easy-to-digest)
Protein source: Fava bean protein isolate, Pea protein isolate, Mung bean protein isolate, Rice protein isolate
Protein content: 21g
Calories: 160kcal
BCAA content: 4000mg
L-leucine content: Breakup not specified
Upnourish Plant Protein Powder is a complete vegan protein source. It consists of all the essential amino acids that support muscle growth. This protein powder is easy to digest with added digestive enzymes like papain, bromelain, protease, and lipase.
One serving of this protein gives the stress-relieving and immunity-boosting benefits of adaptogens like maca roots, ginger roots, turmeric, and Asian ginseng.
The probiotics and prebiotics in the powder help enhance digestive health.
The supplement also contains easily digestible MCTs (Healthy fats). They aid in weight loss and improve metabolism.
Additionally, the supplement is free from GMOs, soy, eggs, milk, artificial flavors, and preservatives.
Summary of customer reviews:
Most users like the taste of this whey-free protein powder and find it easy to blend. However, few of them don’t like the taste of coconut in the powder.
Genuine Health Fermented Organic Vegan Proteins+ – Best Lactose-free Protein Powder (Fast Absorption)
Protein source (Top 5): Spirulina, Mung bean, Hemp seeds, Brown rice, Yellow pea kernels
Protein content: 20g
Calories: 100kcal
BCAA content: Breakup not specified
L-leucine content: Breakup not specified
Genuine Health Fermented Organic Vegan Protein contains protein from fermented plant-based sources, making it easy to digest and absorb.
The organic spirulina is a natural pain-relieving agent. So, it reduces muscle soreness post-workout and helps in muscle recovery before the next workout session.
This protein powder without milk has 20g of protein and 2g dietary fibers with only 100 calories in every serving. Thus, making it a good option if your goal is weight loss. Especially if you are avoiding protein powders due to digestive issues.
Summary of customer reviews:
People find this protein easy to digest. It is also easy to blend, but a few complaints about it being too sweet.
Vital Performance Protein Powder – Best Lactose-free Protein Powder – (Strong Bones and Muscles)
Protein source: Whey protein isolate, Casein protein isolate, Collagen peptides
Protein content: 25g
Calories: 130kcal
BCAA content: 5000mg
L-leucine content: Breakup not specified
Vital Performance Protein Powder is one of the best lactose-free gluten-free protein powders to make the bone stronger. This is because it contains 10g of collagen in every serving. Collagen is vital in enhancing the skin, bones, tendons, ligaments, and muscle health due to its high amino acid content.
This protein powder is also a complete protein source and is easily digestible. The essential amino acids and BCAA in the supplement aid in better muscle recovery post-workout and muscle growth.
Summary of customer reviews:
People like the taste and that it blends well; thus is used a lot in making beverages like coffee and shakes. Some find the taste too sweet.
KOS Organic Plant-based Protein Powder – Best Lactose-free Protein Powder (Hypoallergenic)
Protein source: Pea, Flax seeds, Pumpkin seeds, Chia seeds, Quinoa
Protein content: 20g
Calories: 160kcal
BCAA content: Breakup not specified
L-leucine content: Breakup not specified
KOS Organic Plant-based Protein Powder is a lactose-free vegan protein supplement. It is free from common allergens like gluten, soy, and dairy. Making it great for someone who is commonly prone to allergies.
This protein powder is easy to digest with added digestive enzyme blend (lipase, protease, lactase, cellulase, and amylase).
It also contains fruits and vegetables rich in antioxidants. Hence, consuming one serving of this supplement every day can boost your immune system and metabolism.
Summary of customer reviews:
Most users like the taste of this powder, but some complain about its texture. People with lactose intolerance use this protein powder and do not find any digestion issues post-consumption.
Other Lactose-free Protein Powders you can consider
There are a few other great options which you can consider.
Garden of Life Raw Organic Protein Powder
Garden of Life Raw Organic Protein Powder contains sprouted grains and legumes protein. It has 22g of protein per serving. The supplement is low in calories (130kcal per serving). Thus, making it an excellent option for weight loss.
This protein powder also has a digestive enzyme blend making it easier to digest. The probiotics in it improve digestive health.
With 7mg of caffeine from organic cocoa, the supplement helps you feel energized.
The brand offers mini sachets of protein powder so anyone can try it out before getting the larger pack.
Naked Pea Protein Powder
Naked Pea Protein Powder is a vegan single-ingredient protein made with yellow pea. It contains 27g of protein and 5.7g of BCAAs in 2 scoops. Thus, consuming this protein can aid muscle growth and recovery.
Being a single-ingredient protein, it is free from all allergens and additives such as soy, gluten, artificial sweeteners, colors, etc
MuscleMeds Carnivor Mass Gainer Beef Protein Isolate
MuscleMeds Carnivor Mass Gainer Beef Protein Isolate contains 50g of protein in one serving (4 scoops). Consuming this one serving will give you 720kcal with 125g of carbohydrates. Thus, it is one of the best choices if you are looking to gain weight.
It is a rich source of iron and calcium, which will improve your muscle strength and exercise performance.
The supplement also contains creatine that helps with energy production, giving you fuel for high-intensity workouts.
Vega Protein and Greens Plant-based Protein Powder
Vega Protein and Greens Plant-based Protein Powder is a vegan keto-friendly protein supplement. It gives you 20g protein per serving with only 120kcal. Thus, it can be a good option if your goal is weight loss.
It is rich in dietary fibers from green vegetables, which improve digestive health. Further, this powder doesn’t have any added sugars. The sweetness comes from stevia. Hence, it is diabetes-friendly too!
Jay Robb Egg White Protein Powder
Jay Robb Egg White Protein Powder is a low-carb, lactose-free protein powder. It gives you 24g of protein with 120kcal.
The protein source is egg whites, and the low calories in the product make it a good option if your goal is weight loss and you are following a keto diet.
Ground-based Nutrition Superfood Protein
Ground-based Nutrition Superfood Protein is a non-GMO, low-calorie, plant-based protein powder. It packs 20g of protein in a single serving. With the complete essential amino acids profile, this protein is good for muscle growth.
The greens and superfoods add dietary fibers and nutrients (vitamins and minerals) to the supplement. Thus it improves digestive health, enhances muscle strength, improves hair and skin health, and increases the metabolic rate.
Dr. Kellyann Bone Broth Protein Powder
Dr. Kellyann Bone Broth Protein Powder contains 21g of protein per serving from bone broth protein. The prebiotic fibers in this protein can also improve your digestive health.
This supplement is one of the best choices if you are on a Keto or Paleo diet.
Elevate Plant-based Protein Powder
Elevate Plant-based Protein Powder contains 23g of protein from hemp seeds and pea protein in a single serving. Additionally, it is rich in BCAAs and glutamine. Hence, consuming this supplement daily can enhance muscle growth. It is free from common allergens like gluten, soy, and milk.
The healthy fats (omega-3 fatty acids) in hemp seeds also help in reducing bad cholesterol levels.
Why do you need lactose-free protein powder?
Below are the main reasons why you need a dairy-free protein powder.
Lactose intolerance
Lactose intolerance is the primary reason behind choosing lactose-free protein powders. Lactose is a naturally occurring sugar in milk. To digest this sugar, we need an enzyme known as lactase. The lactase production reduces as we grow up, leading to an inability to digest lactose effectively. This is lactose intolerance.
As a result, after eating or drinking dairy products, you can experience diarrhea, gas, and bloating.
Lactose allergy
Lactose allergy is different from lactose intolerance. This is the immune response of your body towards lactose. It can cause mild to severe allergic reactions such as rashes, swelling (often on the face and lips), tightness in the throat, and difficulty swallowing. Thus, finding lactose-free products becomes crucial.
Veganism
There are numerous reasons to turn vegan. The most common ones are cruelty against animals and the carbon footprint produced by cultivating and breeding animals. So, if you are following a vegan lifestyle, you will need a lactose-free protein powder. However, it is essential to remember that all lactose-free and dairy-free products are not vegan.
What are the types of protein powder without lactose?
Whey protein isolate:
Lactose-free doesn’t mean dairy-free all the time. Whey or casein protein isolates are a common source of protein in lactose-free protein powders. Manufacturers remove lactose and isolate only the milk proteins for such supplements.
Plant-based protein:
Plant-based or vegan protein powders have protein from plant-based sources like rice, pea, soy, hemp seeds, flaxseeds, chia seeds, legumes, etc.
Egg white protein:
Egg white protein is a protein powder made from egg whites. This is a simple-to-digest protein and contains all the essential amino acids.
Beef protein isolate:
Beef protein isolate is a non-vegetarian, lactose-free protein. It offers a significant number of amino acids that support muscle building.
What are the benefits of lactose-free protein powder?
No digestive issues
Lactose is commonly responsible for symptoms such as bloating, gassiness, and nausea. Switching to lactose-free alternatives might help reduce such symptoms in many circumstances.
No trigger for lactose-induced allergic reactions
People suffering from these allergies get a reaction after consuming lactose. Choosing lactose-free products can help eliminate the trigger of this allergy.
Can be lower in calories – might help in weight loss
Lactose is milk sugar. And lactose-free protein powders will be free from calories from this sugar. Thus, they would be lower in calories and help with weight loss.
Vegan options are high in fiber
Plant-based lactose-free proteins are rich in dietary fibers from plant sources. Hence, they can improve digestion and help with weight loss.
Are there any downsides of lactose-free protein powders?
Cost
Lactose-free protein powders are sometimes costly as compared to other protein supplements. This can be due to the additional processing of the raw material or the special facilities where the manufacturing happens to avoid contamination.
Difficult to find
Milk is one of the cheapest, richest and complete sources of protein. Hence, it is a part of almost every protein powder in the market. This can make it challenging to find lactose-free protein powders.
What to consider before buying lactose-free protein powder?
Below are the main points you should consider while purchasing a lactose-free protein powder.
Lactose content (if any)
Choose the protein powder with the least or no lactose content. For instance, whey protein concentrate will have some amount of lactose. But whey protein isolate will be mostly free from lactose. So it is ideal to go for whey protein isolate.
Highest protein content
When selecting a protein powder, check the grams of protein available per serving. A good protein powder contains between 15-30g of protein per serving. So, choose the one that fulfills this criteria.
Amino acid profile
Check if the protein powder has all the nine essential amino acids. These are required for muscle growth and body functions. In addition to this, check the protein powder’s BCAA (Branched Chain Amino Acid) profile. If it contains 5g or more BCAAs with 2-3g of L-leucine, the protein is suitable for muscle recovery and growth.
Taste and Texture
Taste is a personal preference and can play a significant role in consuming protein every day. So, choose the protein powder that you will enjoy. To include protein in your meals, smoothies, and baking, it is best to go for unflavored and vanilla flavored versions.
Similar to taste, texture is also a factor that affects regular consumption. Some protein supplements have a chalky texture, which can be a massive put-off. Avoid buying such products. You can find a lot of this information from the customer reviews on Amazon.
Blending efficiency
Choose the product that blends smoothly with liquids without leaving residues or lumps. Again, you can get this information from the customer reviews online.
Rates
Some brands market their protein supplements as lactose-free and charge higher for this claim. Look for plant-based proteins or whey protein isolates. Read the label to ensure that the product does not contain lactose. These simple steps can save a considerable amount of money.
Our Verdict
After scrutinizing many products, I recommend Orgain Organic protein powder as the best overall lactose-free protein powder.
It has a blend of 50 superfoods which aids in boosting immunity. And it’s also rich in vitamins, minerals, prebiotics, and fibers, providing a variety of health benefits.
FAQs
Does whey protein have lactose in it? Can you eat whey if you’re lactose intolerant?
Whey protein does have lactose in it. However, whey protein isolate has a negligible amount of lactose. So, if you’re lactose intolerant, go for whey protein isolate.
Are lactose-free proteins also dairy-free?
No, lactose-free doesn’t always mean dairy-free. Whey protein isolate and casein protein isolate are extracted from milk. Yet they are lactose-free!
How can you tell if a protein powder is lactose-free?
The first step is to check the label. If it specifies lactose-free, then you are good to go. Additionally, you can check if the protein contains whey protein isolate or concentrate. If it is an isolate, it is okay. However, if it contains whey protein concentrate, look for another option.
Is Lactose-free protein powder good for weight loss?
Yes, lactose-free proteins can be good for weight loss. Although, losing weight requires you to be in a calorie deficit (calorie intake is lesser than the calories burned). Lactose-free protein powders are often low in calories, so they can aid in weight loss. This, of course, is in addition to a balanced diet and active lifestyle. If you want to increase your activity levels, we recommend you check out our reviews on the best elliptical bike combos; they can help you get a full-body workout from the comfort of your home.
Is lactose-free protein powder good for muscle gain?
Yes, lactose-free protein powder is good for muscle gain. In fact, muscle gain is possible with any protein supplement. However, it should contain BCAA and all the essential amino acids required for muscle growth. Again, muscle gain isn’t possible without a balanced diet and exercise routine. If you are on the skinnier side and looking to put on weight and muscle mass, we recommend checking out our review on the best weight gainer for skinny guys and the best weight gainer for women.
What is the recommended dosage of lactose-free protein powder?
This solely depends on your daily protein requirement. Ideally, you can consume the serving that gives you 20-30g of protein per day.
Can you drink protein shakes if you are lactose intolerant?
Yes, you can drink protein shakes made with lactose-free protein powders and plant-based milk.
Are lactose-free protein powders always expensive?
No, lactose-free protein powders are not always expensive. You can find cheaper alternatives too! Check out our recommended products above to select the one which fits your requirement.
Disclaimer: This article is for educational and informational purpose only. It should not be considered as medical advice. Please consult a doctor or nutritionist before starting the consumption of any supplements. Always check the label before purchasing a product for potential allergic reactions.
