Not all protein powders are created equal, especially for those who need it to be 100000% dairy-free. This round-up will highlight the best lactose-free protein powders I, a plant-based registered dietitian, could find.
The catch is that not only did I find these protein powders, but I taste-tested every single one. You can be rest assured that no chalky, awful ones made the list.
Additionally, if you like one that isn’t on the list, please leave a comment so we can collectively help all our dairy-free friends find tried-and-true protein powders.
What is Lactose, and Who Avoids It?
Lactose is the sugar found in milk. In the United States, 36% of people are lactose intolerant, so avoiding dairy is rather common. As we age, our production of the enzyme lactase decreases, making it harder for our bodies to digest lactose.
Not only do those with lactose intolerance avoid dairy, but those with dairy allergies and vegans avoid all forms of dairy and milk proteins.
Non-vegan protein powders are made of whey, a milk protein. The amount of lactose in whey protein can vary depending on the manufacturing process. Whereas vegan proteins will never contain any lactose or milk ingredients.
How Much Protein Do You Need Per Day
Probably less than you think. Our society in the United States is protein-obsessed. Here’s the science and calculation to find your protein needs and the macronutrient distribution.
The recommended dietary allowance (RDA) for protein for vegans is .9g per kilogram of body weight for an average person not looking to build or gain muscle.
To find your weight in kilograms, divide your weight in pounds by 2.2.
Example 200lbs/2.2 = 90.90kg
Now, with your weight in kilograms, multiply by the RDA to get your daily needs.
90.90kg * .9 = ~82 grams of protein per day.
Additionally, you can ensure that your protein goals are within the Acceptable Macronutrient Distribution Range (AMDR), which means that 10–35% of your daily calories come from protein.
The Role of Lactose Free Protein Powder
Protein powder can serve many functions in your lifestyle, from a quick, easy breakfast to building muscle to helping you meet your needs during stressful times.
The role of protein powder isn't to replace foods but to supplement or help effortlessly enhance your protein intake. It is important to pick a high-quality lactose free protein powder, especially if you consume it frequently.
Choosing the Right Protein Powder
There are so many powders in existence! It can all be overwhelming when deciding which is best for you. When choosing a protein powder, there are a few non-negotiables for protein powders you consume on a daily basis.
3rd Party Tested
This means that an independent company outside the producer has reviewed how the product was manufactured and determined that it’s safe and complies with all standards and regulations. It also confirms that what’s inside matches the label.
Higher Protein
A protein powder should be a good source of protein! Look for at least 15-20 grams of protein per serving. This maximizes the amount of protein you’re getting in for a serving and helps build and repair muscle.
You may only need only 1 scoop or a lower protein option if you meet your protein needs.
No Sugar Alcohol
When choosing lactose free protein powders, avoid sugar alcohols, especially if you have gut issues. These act as zero-calorie sweeteners in protein powders. They help with the overall flavor of powders, which is why so many contain them, but they may cause stomach issues like constipation, diarrhea, or bloating.
This list has protein powders without artificial sweeteners or sugar alcohols that still offer a great protein source and taste great.
No Gums
Gums like carrageenan, xantham gum, and locust bean gum are common emulsifiers used in food production. Human and animal studies have found that large amounts of gum can cause changes in bowel habits, such as gas, increased bowel frequency, soft stool, and a negative change in gut bacteria(1)(2)(3).
The Best Lactose Free Protein Powders
Here are some of the best lactose free protein powders that meet the abovementioned criteria. A few notes: some of these brands offer multiple types of protein powder.
The powders listed meet the criteria, but many brands have more than one protein blend. If more than one fits, it will be noted!
Without further ado, here's the full list;
Further Food
A pea-based protein powder made without artificial sweetener with unique and nutrient-dense ingredients like mushrooms and kelp powder. Option for vanilla and unflavored: I like the vanilla!
- Only 8 simple ingredients
- 20g of protein per serving
- 1.9mg iron
- 0mg calcium
- 0g added sugar and sweetened with monk fruit
- Adaptogens to help regulate stress
- Iodine from kelp
- USDA Organic
- Sweetened with monk fruit
Get 18% off for EVERY Further Food purchase, not just first-time purchases.
Nufyx
A pea protein that comes in three simple flavors: chocolate, vanilla, and simply plain. Although they are flavored, the list of ingredients is small, and simply Plain has only two ingredients. This is the second highest in calcium on this list, too!
- Only 6 simple ingredients
- 18g protein per serving
- 98mg calcium
- 2mg iron
- 0g added sugar, sweetened with stevia
- USDA Organic
Truvani
Truvani has the most flavor options to choose from, including vanilla, chocolate, chocolate and peanut butter, banana cinnamon, vanilla chai, matcha, and peanut butter. They pride themselves on “no weird ingredients,” which we can all get behind!
- 5 ingredients
- 20g protein per serving
- 0g iron
- 0mg calcium
- 2g fiber
- USDA organic
- 0g added sugar, sweetened with monk fruit
Form
Straight from the UK, this pea protein-based powder comes in 3 flavors: Chocolate Peanut, Tiramisu, and Vanilla. Their focus is not only on great taste but also on offering a safe option for athletes and a perfect pick for eco-friendly shoppers.
- 30g protein per serving
- 0g added sugar, sweetened with stevia
- Compostable packaging
- 100% plastic free
- Informed sport certified
- Digestive enzymes
Orgain Simple
Orgain has many plant-based protein options, but this one is the best! It's made with a blend of pea, nut, and seed protein and is sweetened without artificial sweeteners and instead with coconut sugar. It comes in three delicious flavors: vanilla, creamy chocolate, and peanut butter.
- 20g protein per serving
- 60mg calcium
- 4.7mg iron
- 5g added sugar, sweetened with coconut sugar
- USDA Organic
OWYN
OWYN is an excellent pea, pumpkin, and chia seed protein powder free of the top 8 allergens: dairy, soy, gluten/wheat, egg, peanuts, and tree nuts. Note that the chocolate flavor does contain xantham gum.
- 20g protein per serving
- 4.4mg iron
- 0mg calcium
- 4g added sugar, sweetened with organic cane sugar and monk fruit
- Probiotics (10 million CFU Lactospore Bacillus Coagulans Probiotics)
Naked Nutrition
Naked Nutrition sells simple protein powders, hence the name. While it isn’t a fully vegan brand, it does have a good selection of protein powders. All of their products are protein powders without artificial sweeteners. They also have a program through Truemed where you can use your Health Savings Account (HSA) or Flexible Spending Account (FSA) if eligible.
- 20g protein per serving
- 6mg iron
- 55mg calcium
- Slightly sweetened with coconut sugar
- Made with North American peas
Buff Chicks Vegan
No doubt, when you open any of these, the smell and flavor will be delightful. Iced Cappucino flavor is a protein powder without gums and sugar alcohol. Their other vegan flavors contain gums; note that there are non-vegan products.
- 30g protein per serving
- 0.5mg iron
- 40mg calcium
- 0g added sugar, sweetened with stevia
- Protease digestive enzymes
Earth Chimp
An all-encompassing vegan protein that includes fiber, calcium, iron, and zinc. Certified vegan and provides gut health benefits from probiotics. An added sustainability perk is they plant a tree for every purchase, and they can order with or without a scoop.
- 20g protein per serving
- 5g fiber
- 16mg calcium
- 6mg iron
- Certified Vegan
- USDA organic
- 1 Billion CFU Probiotics
- Plant 1 tree for every purchase
Garden of Life
Garden of Life isn’t a fully vegan brand, but it offers two options. The Sport Organic Plant-Based Protein Powder Vanilla & Chocolate is gum—and sugar- and alcohol-free. Designed for athletics, it is slightly higher in protein at 30g per serving.
- 30g protein per serving
- 6.7mg iron
- 180mg calcium
- Informed Choice Certified
- NSF Certified
- USDA Organic
- 2 billion CFU probiotics
Wholier
Made with simple ingredients and the environment in mind, this Wholier protein powder is perfect for the lactose free eco gal. It comes in two tasty flavors: cocoa and vanilla bean. It is flavored with real cocoa and vanilla and does not include natural flavors. You’ll need a measuring cup, no scoop included to scoop this out!
- 21g protein per serving
- 2mg iron
- 68mg calcium
- 5g fiber, mostly from psyllium husk
- 1g added sugar, slightly sweetened by organic coconut sugar
- Comes in a paper tube with certified compostable pouches
- No scoop
BEAM
While they have many fun flavors, the natural vanilla flavor is gum-free. It's a protein powder without artificial sweetener, as they use monk fruit instead. The flavor and texture of this one is very smooth, and it has the highest amount of calcium on this list.
- 11 ingredients
- 20g protein per serving
- 519mg calcium from Aquamin®
- 13mg iron
- Made with pea, pumpkin seed, and mung bean protein
- Soy free
Lactose Free Protein Powders Not Taste Tested
While I planned to taste them all, I couldn't get my hands on the following. However, they still do meet the criteria outlined above and can be added to your list for consideration. From the reviews, they all look decent!
Ora Organic
A sleek looking "clean girl aesthetic" protein powder without artificial sweetener. It is one of the only Certified Kosher protein powders on this list. Comes in vanilla, chocolate, and unflavored.
- 21g protein
- 6mg iron
- 28mg calcium
- Kosher
- USDA Organic
- 0g added sugar sweetened with stevia
- Digestive enzymes
Protein Works
Three flavors with a blend of pumpkin seed, brown rice, sunflower, soy, and pea protein create a unique protein profile. For more protein, they also offer a “Vegan Protein Extreme” with more flavors, such as chocolate fudge brownies, cookies, and cream.
- 25g protein per serving
- .8mg iron
- 109mg calcium
- 0g added sugar, sweetened with sucralose
1 Up Protein
An internet sensation, the 1Up flavors are flying off the shelves, and for good reason: Its unique taste is delicious. These options don’t contain soy for those needing a soy and lactose free protein powder. Note that the entire product line isn't vegan, but they have multiple vegan flavor options.
- 24g protein per serving
- 6mg iron
- 59mg calcium
- 2g fiber
- 0g added sugar, sweetened with stevia
- Soy free
Last Thoughts
Of course, the taste of protein is very subjective, depending on our taste buds. However, all of these are made of higher-quality ingredients and are worth a try if you’re looking for something specific.
Which one of these do you want to try the most? Comment below to let me know!
*indicates an affiliate link, through which I earn a small percentage from your purchase—at no charge to you! This helps support this page and allows me to keep posting free education for you.
