
There are many reasons to opt for a lactose-free protein powder. If you’re lactose intolerant, consuming a non-lactose protein powder is vital to your health. For others, avoiding lactose is an integral part of cutting out dairy and eating cleaner.
But not all lactose-free protein powder is created equally or considered ‘healthy’. There’s a wide spectrum of plant and animal-based varieties, and some products are much better than others.
The biggest misconception is that all dairy-based protein powder contains lactose, when in fact there are many lactose-free milk and whey protein powders available. Given the wide variety of options, it’s important to keep top of mind that not all lactose-free protein powder is good for you.
Here I clear the smoke on what to look for in a quality, lactose-free protein powder. But first, let’s discuss what most people want to know first, and that is the best products in this category.
7 Best Lactose-Free Protein Powders That I Love

Lactose-free protein powder is virtually synonymous with vegan, plant-based protein powder. Sure, some whey protein powder can be devoid of lactose, but my focus here is plant-based options.
Having tried well over fifty vegan protein supplements over the years, here are 7 of my all-time favorite protein powders that don’t contain lactose. You can read more detailed reviews I’ve done of each product or buy them on Amazon (affiliate disclaimer).

Truvani Plant-based Protein
One of the cleanest protein powders that’s certified organic, non-GMO verified, and third-party purity tested, Truvani is a simple plant-based protein powder made with minimal ingredients. It comes in a variety of flavors, including an unflavored option. I love this protein powder for many reasons and highly recommend trying it. Find it on Amazon
Orgain Simple Protein
The creamiest protein powder without the lactose and dairy, Orgain Simple Protein is absolutely delicious across all three flavors. It has a pleasant malt flavor and uses organic coconut sugar for sweetness; no artificial ingredients, no stevia, and no sugar alcohol. Entirely organic, Orgain Simple lives up to its name and delivers on every scoop. Find it on Amazon


PlantFusion Complete Protein
Incredibly creamy and delicious tasting, PlantFusion Complete Protein is a powerhouse that packs a nutritional punch. It’s sugar-free, low-carb, and keto-friendly. Mindfully crafted for optimal bioavailability and digestion, this abundant protein powder checks all the boxes. It also comes in several creative flavors, like Cookies & Cream and Red Velvet Cake. Find it on Amazon
OWYN Plant-based Protein
OWYN is another top-quality product that invests in third-party testing for heavy metals and contaminants. Using a combination of real sugar (4g per scoop) and monk fruit extract, it is one of the best-tasting lactose-free protein powders money can buy. OWYN also sneaks in a superfoods greens blend for added nutrition. Find it on Amazon


MRM Veggie Elite Protein
A simple yet high-performance protein powder without lactose, MRM Veggie Elite uses a simple pea and brown rice protein combination that delivers a complete protein with all essential amino acids. It’s zero sugar and low-carb, relying on the natural sweetness of stevia leaf and monk fruit extract. I love the chocolate mocha flavor. Find it on Amazon
Vega Sport Protein
Vega Sport Protein is an athlete-minded product that offers a higher concentration of branched-chain amino acids (BCAAs) to help with muscle recovery. It’s a top performer among vegan protein powders that rival whey protein. Equipped with turmeric, tart cherry, and probiotics, Vega Sport is designed to fuel post-workout recovery. Find it on Amazon


Ghost Vegan Protein
Recognized for its relentlessly creative flavors (I like Pancake Batter the most), Ghost Vegan Protein is a lactose-free option that provides a simple yet abundant protein source. It tastes great and offers a powerful amino acid profile designed to handle the highest recovery demands. Find it on Amazon
These plant protein powders are just a handful of my favorites that I frequently purchase. Learn more about the nature of lactose in protein powders and explore additional product suggestions further below.
What’s the Scoop on Lactose?

Lactose is made up of two simpler sugar molecules, glucose and galactose, bonded together. An enzyme in your small intestine called lactase breaks down lactose into glucose and galactose, which are then absorbed into the bloodstream.
As infants, we produce substantial lactase enzymes to digest breast milk. But as we grow older, we produce considerably less lactase and can only tolerate smaller amounts of lactose, a common occurrence known as primary lactase deficiency.[1]
So common that about 65% of the world’s population has trouble tolerating lactose.[2]
In turn, lactose is a common source of digestive issues and intolerance symptoms. It’s no wonder why protein powders without lactose are in high demand.
What Defines Lactose-Free Protein Powder?

Protein powder that’s manufactured without the milk protein lactose–which is the natural sugar compound found in dairy–is considered lactose-free protein powder.
Products without lactose are generally plant-based. These are your pea, rice, hemp, and chia seed proteins, to name just a few. But even some dairy-based protein powders are okay to consume with a lactose intolerance.
What About Whey Protein Powder? Doesn’t It Contain Lactose?

Whey protein powder, which is made from dairy, contains varying levels of lactose depending on the processing method. Whey protein concentrates typically contain about 4-5% lactose, while whey protein isolates are more processed and may contain as little as 1% lactose.
For individuals with mild lactose intolerance, this small percentage of lactose may not cause digestive problems. However, those with a higher lactose sensitivity may prefer completely lactose-free protein powders, such as those made from plants or egg white protein.
In short, yes, whey protein powder does contain lactose. However, whey isolates contain so little that it’s generally not an issue for most individuals. But if you want to avoid lactose altogether, it’s best to stick with vegan protein sources.
Plant-Based Protein Powders: Naturally Lactose-Free

Plant-based protein powders are not only lactose-free but also come with additional health benefits, like more vitamins, minerals, and fiber that are not found in whey..
A lactose and whey-free protein powder doesn’t mean you have to compromise on performance nutrition. It’s all about consuming a quality, variety of plant protein sources. Some of the most common include:
- Pea protein: High in iron and arginine, pea protein supports muscle growth and heart health. It’s hypoallergenic, making it suitable for those with food sensitivities.
- Rice protein: A good source of B vitamins and fiber, rice protein assists in muscle recovery and boosts energy.
- Hemp protein: Rich in omega-3 and omega-6 fatty acids, and antioxidants, hemp protein is excellent for heart health and digestion.
- Chia seed protein: Known for its high omega-3 content and fiber, chia seeds aid in muscle repair and digestive health.
- Pumpkin seed protein: Packed with magnesium and antioxidants, pumpkin seed protein supports muscle function and has anti-inflammatory properties.
- Peanut protein: Offering a good balance of essential amino acids and is rich in B vitamins, peanut butter protein is a delicious option that’s beneficial for muscle development and energy metabolism.
- Quinoa protein: A complete protein containing all nine essential amino acids, quinoa is also rich in fiber, iron, and magnesium.
Blending these plant proteins creates a balanced amino acid profile, ensuring you receive all essential amino acids. Of these, Branched-Chain Amino Acids (BCAAs)–leucine, isoleucine, and valine–are crucial for muscle growth and repair.
The right mix of plant proteins can provide an optimal vegan amino acid/BCAA ratio, enhancing muscle synthesis and recovery, making them comparable (arguably superior) to traditional whey protein.
Best-in-Class Protein Powders for Lactose Intolerance

Whether you’re trying to build muscle or lose weight, check out some of my picks for the best lactose-free protein powder.
Best-Tasting Lactose-Free Protein Powder

Orgain Simple Protein is my recommendation for the best-tasting protein powder, full stop. Unlike a lot of protein powders that use stevia and artificial sweeteners, Orgain Simple is a clean product that uses organic coconut sugar and no artificial ingredients.
It contains a well-balanced protein blend that delivers a rich combination of amino acids. Orgain is fully organic, non-GMO, and checks all the boxes nutritionally. But, it does contain ‘natural flavors’, which is a vague ingredient to conscious consumers.
Still, by the first smell of Orgain Simple Protein, you’ll know what I am talking about. The vanilla and chocolate flavors both have a pleasant maltiness that elevates any smoothie or bowl of oatmeal.
If you’re trying to cut down on sugar, see the protein powders below. Otherwise, I encourage you to try Orgain Simple Protein
Best Lactose-Free Protein Powder for Weight Loss

When it comes to shedding pounds while maintaining muscle mass, Garden of Life RAW Fit Protein stands out as a top choice for those with lactose intolerance. Its unique formula, focusing on weight loss and stress management, makes it a powerhouse in the realm of weight loss protein powders for women.
Its “Raw Certified Organic Sprouted Protein Blend,” which is derived from a remarkable variety of seventeen different plant foods delivers a broad spectrum of amino acids from high-absorption, plant-based sources.
Beyond its primary protein blend, this product includes a “Raw Certified Organic Weight Loss & Stress Management Blend,” featuring Svetol® (a naturally decaffeinated green coffee bean extract) and ashwagandha. These ingredients work to boost metabolism and manage stress. Additionally, the product incorporates blends for probiotics, glucose management, and enzymes to support weight loss and recovery after intense exercise.
Despite being a low-sugar protein powder, I also find Garden of Life’s RAW Fit Protein to taste amazing. The original flavor is one of the best unflavored protein powders, and vanilla and chai are two alternatives worth trying.
Check out my review on Garden of Life RAW Fit.
Best Lactose-Free Protein Powder for Muscle Gain

For those focused on muscle gain while minimizing lactose, Vega Sport Protein emerges as a top-tier option that rivals whey. Its formula is specifically designed to cater to the needs of those looking to enhance muscle recovery and strength.
What sets Vega Sport Protein apart is that packs an impressive 30 grams of protein per serving, provided by a unique blend of proteins: pea, pumpkin seed, organic sunflower seed, and alfalfa proteins.
One serving delivers about 5 grams of BCAAs per serving, ranking among the best vegan protein powders for muscle development.
The formula also includes anti-inflammatory ingredients like tart cherry, bromelain, and turmeric, which aid in muscle recovery and reduce post-workout soreness. The presence of black pepper extract enhances the absorption and effectiveness of these components.
Low in sugar, Vega Sport Protein is sweetened with stevia extract but it still tastes quite sweet. This can be a welcome flavor to green smoothies and other earthy blends. Get the full scoop on Vega Sport Protein.
Best Gluten-Free, Lactose-Free Protein Powder

PB2 Performance Peanut Protein is the next evolution from the popular PB2 line of peanut butter protein powders. Instead of just roasted peanuts as the primary protein source, PB2 Performance also includes brown rice, making it a complete blend with all essential amino acids.
Certified gluten-free and naturally lactose-free, this simple protein powder is a low-glycemic, fiber-rich option that comes into delicious flavor choices, Dutch Chocolate and Madagascar Vanilla.
Sweetened with monk fruit extract and natural sugar, PB2 Performance Peanut Protein is also a delicious choice that’s a welcome addition to almost anything, including coffee. It’s also one of the most affordable options that’s available in many major grocery chains.
Don’t just take my word for it. Try PB2 Performance Peanut Protein and find out yourself.
No-Lactose. No Worries.

Navigating the world of lactose-free protein powders doesn’t have to be daunting. There are many options available, whether your goal is to lose weight, build muscle, or meet particular dietary standards.
Finding the right protein powder can be a game-changer in your dietary regimen, offering more than just lactose-free benefits. While lactose-free whey protein powder will always remain a question, opting for vegan protein powders can provide substantial nourishment that in some cases, contends with whey and animal-based proteins,
I encourage you to try these recommendations and see how they fit into your health journey. Feel free to share your thoughts in the comments below, or reach out if you have any specific questions or recommendations.
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About the Author

This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health and athletic space who has tried hundreds of different plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or by following him on social platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram. You can also visit hi
Scientific References:
- InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Causes and diagnosis of lactose intolerance. 2010 Sep 15 [Updated 2018 Nov 29]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK310263/
- Malik TF, Panuganti KK. Lactose Intolerance. [Updated 2023 Apr 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532285/
Lisa Bevilacqua
Sunday 14th of April 2024
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