Protein shakes can be extremely beneficial for many people for various reasons. In this post, I’ll highlight ready-to-drink, lactose-free protein shakes that are available and what I appreciate about them as a dietitian. All the ones listed here do not have major red flags, but they are made differently, and the “best” option will ultimately come down to personal preference and specific needs.
Want to use protein powder instead? Check out this list of dairy free protein powders.
Who Should Drink Lactose Free Protein Shakes?
One of the biggest draws of protein shakes is that they are convenient. Whether on the go, traveling, or just running short on time. A protein shake can come in handy. I wouldn’t recommend them as your sole meal every day, but they can play an important role in helping you reach your nutrition goals.
We may require more protein at various points in our lives. A shake offers a convenient way to increase our intake without much extra effort.
Situations that might call for this include recovering from surgery, building muscle, experiencing depression, or dealing with life events like moving or having broken appliances.
How Much Protein Do You Need Per Day?
So, how much protein should you aim to eat every day? Probably less than you think. The culture around protein in the United States is protein-obsessed. Protein is important, but many aspects of what we eat are just as important.
To determine your protein requirements, here’s the science and calculation for finding your protein needs and macronutrient distribution.
The recommended dietary allowance (RDA) for protein for vegans is 0.9 grams per kilogram of body weight for an average individual not aiming to build or gain muscle. This minimum amount can be adjusted based on factors such as activity level, age, and overall nutrition goals.
To find your weight in kilograms, divide your weight in pounds by 2.2.
Example 200lbs/2.2 = 90.90kg
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.
Dairy Free Protein Shakes
Finding dairy-free protein shakes can be challenging when everything nowadays has milk or milk powder in it. I scoured the internet and grocery stores to compile this list of 11 lactose-free protein shakes.
Each of these is broken down by taste, mouthfeel, and value to help you determine which, if any, is the right choice for you. They all vary in their composition, so if you have specific nutrient needs, be sure to check the highlighted protein and key vitamins and minerals.
If you have any nutrition concerns, please speak to your primary care provider. This post is for informational purposes only.
These are the 13 ready-to-drink, dairy-free protein shakes listed alphabetically. Next to the nutrients, you’ll see a checkmark, question mark, or x. These indicate how I rate the nutrition composition as a registered dietitian.
For reference, I am looking for at least 15 grams of protein. Any nutrients, such as fiber, calcium, or iron, that are 20% or higher are considered high, which is great to see. However, some will have? Instead of a check, this is largely because they aren’t red flags per se, and you can get those nutrients from other ingredients throughout the day.
If there is an x, the amount is far above the recommended level. The recommendation is to keep added sugar below 10% of daily calories, so I am looking for anything less than 5% to be classified as “low sugar.”
Aloha
Giving off an island vibe, the Aloha brand brings beachy flavors to our homes. Their product line includes protein shakes, protein powder, and protein bars. The protein drink flavors include Vanilla, Chocolate Sea Salt, and, of course, Coconut. You can find Aloha drinks online.
Nutrient Overview:
(per 12 ounce bottle)
190 Calories
20g Protein ✅
3g Fiber ❔
5g Added Sugar (10%)
58mg Calcium ❔
8mg Iron ✅
Made with a blend of pea and brown rice protein and slightly sweetened with coconut sugar, this ingredient list is relatively simple and earns my dietitian approval.
The Aloha shakes are an excellent choice for a high-protein snack. With only 190 calories, they are designed for snacking or as a post-exercise option, not as a meal replacement. The fiber content is reasonable for a protein shake. However, if you're looking to increase your calcium intake, this shake offers minimal calcium. You may want to incorporate higher-calcium foods into your diet.
When you order online, these drinks are shelf-stable and can be enjoyed chilled. The overall flavor and mouthfeel are also great, without any “chalky” texture.
Evolve
If you love our National Parks, this drink is for you. Evolve partners with the National Park Foundation and draws inspiration from the parks to design their packaging. Their plant-based protein shake flavors include creamy vanilla, double chocolate, and berry medley.
Nutrient Overview:
(Per 1 vanilla carton)
140 Calories
20g Protein ✅
10g Fiber ✅
4g Added Sugar (8%)
4.5mg Iron ✅
260mg Calcium ✅
0.36 mcg B12 ✅
Evolve shakes are made with pea protein isolate and sweetened with cane sugar and stevia.
Overall, this drink checks most of the boxes. It is high in protein and fiber and surprisingly meets 20% or more of daily calcium needs, which is excellent. This drink uniquely includes vitamin B12, an important nutrient, especially for those following a plant-based diet. Because of these factors, this drink earns my dietitian's approval.
Besides nutrition, Evolve is working to reduce its environmental footprint by using yellow peas for protein because they require less water and also using packaging made from recycled materials.
Huel
Huel is one of the highest-calorie shakes available. Marketed as a “complete” meal on the go, it contains enough calories to be classified as a meal. The nutrient makeup isn’t half bad either.
As a dietitian, I do advise caution with liquid-only meals. If you’re in a pinch for lunch or getting into breakfast, this could be a good option for you.
Nutrient Overview:
(Per 1 chocolate bottle)
400 Calories
20g Protein ✅
8g Fiber ✅
2g Added Sugar (4%) ✅
5mg Iron ✅
260mg Calcium ✅
0.8mcg Vitamin B12 ✅
30mcg Iodine ✅
Because these are marketed as a meal, there are also many more vitamins and minerals that are not listed here. If this is of interest, you can read the full label to see how it aligns with your health goals.
Huel shakes are made with pea protein and sweetened with coconut sugar and sucralose (Splenda). They are certified vegan and kosher by the Vegan Society.
Koia
Originally, I was going to review the Koia Protein Drinks, which are available in stores like Sprouts. This line offers many different flavors to choose from, and the tastes range from smash to pass. I love the chocolate peanut butter flavor, but these two flavors kind of complement each other.
While rummaging the internet for lactose-free protein shakes, I came across their “Nutrition Shake” option. This option is more in line with the other contenders on this list. Both are decent options, but the nutrition shake is better for reviewing nutrients.
Nutrient Overview:
(per 1 carton cacao bean)
180 Calories
20g Protein ✅
6g Fiber ✅
3g Added Sugar (7%)
.5mg Iron ❔
301mg Calcium ✅
29mcg Iodine ✅
This could be a perfect option if calcium is more of a nutrient of concern than iron is. Koia drinks are made with a blend of brown rice, pea, and chickpea proteins. They are a good source of both protein and fiber, making an excellent snack. They are sweetened with cane sugar and stevia.
Kate Farms
This can feel intimidating because some medically styled drinks use terms like "peptides.” This language is used for their plant-based tube feeding formula (noting that, because it’s awesome and rare). The standard and peptide formulas can be consumed orally and taste quite good.
However, Kate Farms created their non-medical feel nutrition shakes using quality ingredients similar to those of their medical line. These shakes are available for general consumers and are delivered right to your doorstep.
Nutrient Overview:
(per 1 vanilla carton)
330 Calories
16g Protein ✅
6g Fiber ✅
18g Added Sugar (36%) ❌
330mg Calcium ✅
5mg Iron ✅
7mcg Vitamin D ✅
2.1mcg Vitamin B12 ✅
25% Iodine ✅
These drinks are typically well tolerated by those with gut health issues and are made with organic pea protein. The only “red flag” these have is that they are the highest in added sugar on the list. These shakes use agave and brown rice syrup solids to add sweetness.
Orgain Plant-Based
Orgain shakes are widely available in stores, including Costco. They come in two main flavors: chocolate and vanilla. Orgain offers both dairy and non-dairy options, so be sure to read the packaging to ensure you get what you want.
In this section, I will examine the 20g Plant-Based Protein Shake and discuss some of the other options they offer below.
Nutrient Overview:
(per 11 ounce chocolate carton)
140 Calories
20g Protein ✅
2g Fiber ❔
0g Added Sugar
510mg Sodium ❌
7.5mg Iron ✅
50mg Calcium ❔
The Plant-Based Protein shakes are great if you’re looking to increase your iron intake. This version is higher in sodium, which usually isn’t a big concern if you’re exercising or active and using a shake as a post-workout recovery drink. However, if it’s your daily drink, the sodium amount may be too high for regular consumption.
Orgain does have a wide variety of shakes. Their Vegan Organic Nutrition Shake has lower sodium, but does include added sugar. This further highlights the importance of knowing what you want to use the protein shake for and which specific nutrients you are focusing on.
OWYN
Only What You Need (OWYN) offers a variety of flavors, including salted caramel, vanilla, and coffee. They also offer a variety of products. In this section, I will review the Complete Nutrition Shakes.
The flavors available online are dark chocolate, cold brew coffee, cookies & creamless. You can also find these in stores like Sprouts, with additional flavors such as Salted Caramel. The taste of these is great and highly liked by consumers.
Nutrient Overview:
(per chocolate carton)
170 Calories
20g Protein ✅
5g Fiber ✅
4g Added Sugar
5mg Iron ✅
24mg Calcium ❌
This one, like many others, has a good amount of iron and is ideal for those seeking to increase their iron intake. However, if you are looking for more calcium in your diet, this might not be the best option.
As a dietitian, I like that their packaging clearly labels it as a snack, not a meal. It tells you the shake doesn’t have enough calories to count as a meal. If you want more protein and a few more calories (still not enough for a meal), try the Pro Elite High Protein. It gives you 32 grams of protein with no added sugar.
Rebbl
Rebbl protein shakes are marketed as plant-based, functional drinks made with organic ingredients. They come in a range of flavors and focus on adaptogens and superfoods. They have two options: a 26g protein or a 20g protein. I didn’t see the 26g in the store. This review will be for their 20g shake.
Nutrient Overview:
(per 1 vanilla bottle)
180 Calories
20g Protein ✅
6g Saturated Fat (30%) ❌
0g Fiber ❌
3g Added Sugar
6mg Iron ✅
49mg Calcium ❔
The Vanilla Spice flavor blends coconut milk with pea, sunflower, and pumpkin seed proteins. It’s dairy-free, organic, and sweetened with coconut sugar and monk fruit.
Because of the inclusion of coconut milk, this shake contains a relatively high amount of saturated fat compared to other options on this list. Additionally, it provides no fiber, making it an option I wouldn’t choose too often.
Remedy
They offer a range of plant-based, ready-to-drink beverages designed to support energy, immunity, and digestion. Their product lineup includes wellness shakes, protein-packed Power Shakes, and immunity shots.
I tried the Chai flavor I found at Sprouts and will review its nutrition facts label. While there are different flavors, they are all fairly similar in nutrition makeup.
Nutrient Overview:
(per 12 ounce chai bottle)
200 Calories
20g Protein ✅
5g Fiber ❔
7g Added Sugar
2.5mg Iron
220mg Calcium ✅
6.4mcg Vitamin D ✅
If your top concerns are protein, calcium, or vitamin D, this may be the shake for you. From this list it is one of the highest in Vitamin D. A nutrient of concern for forty-two percent of our population is deficient, especially among people of color (1).
Unlike other shakes, this one is not shelf stable and must be kept refrigerated.
Ripple
Well known for their pea milk, Ripple has branched out to include protein drinks in their product line. There are three flavors: chocolate, vanilla, and coffee. They can easily be found in Sprouts or online.
Nutrient Overview:
(per 12 ounce chocolate bottle)
210 Calories
20g Protein ✅
2g Fiber ❌
9g Added Sugar
6mg Iron ✅
450mg Calcium ✅
The protein in Ripple is standard, but what stands out is the amount of calcium in these lactose-free protein shakes. If you’re finding that you’re not meeting your daily calcium requirements, this could be a great way to help you achieve that. There is added sugar in this drink, so it is important to review your daily sugar intake.
Soylent
One of the OG shakes that has enough calories to classify as a “meal replacement shake.” Soylent has 400 calories and many vitamins and minerals, too many to list out on this post!
This shake provides sufficient vitamins, minerals, and calories to qualify as a meal. However, it is important to note that liquid calories won’t keep you full for as long. Additionally, this shake contains only 3 grams of fiber, which is too low for a meal.
Nutrient Overview:
(Per 1 strawberry bottle)
400 Calories
20g Protein
3g Fiber ❌ (too low for a MEAL)
1g Added Sugar
4mg Iron✅
200mg Calcium ✅
4mcg Vitamin D ✅
20% B12 ✅
The only “red flag” for this is the fiber; we need fiber for healthy digestion. The recommended amount of fiber for adult women is 25 grams per day and 38 grams per day for men. That breaks down to needing roughly 6-10 grams per meal to meet that requirement.
Suja Protein
Known primarily for their delicious juices, Suja also offers Suja Protein drinks. These are available in three flavors: Vanilla Cinnamon, Chocolate, and Coffee, and can be found in stores such as Sprouts or Fry's. Additionally, these options are not shelf-stable and must be kept refrigerated.
Nutrient Overview:
(per 12 ounce bottle Vanilla Cinnamon)
200 Calories
16g Protein ✅
7g Saturated Fat (35%) ❌
3g Fiber ❌
6g Added Sugar
5mg Iron ✅
160mg Calcium
3.6mcg Vitamin D ✅
3.9mcg B12 ✅
The high amount of saturated fat comes from one of the main ingredients in this shake: coconuts. Even though coconut is a plant-based source of fat, high intake of saturated fats has been shown to increase the likelihood of negative cardiovascular events. The recommendation for saturated fat is no more than 10% of daily calories.
So, What’s the Last Shake?
All in all, there are so many different dairy-free protein shakes to choose from. It comes down to a few key elements.
- What do you need the shake for?
- Can it fill any nutrient gaps you have?
- Do you like the taste and texture?
Once you’ve answered all three of these questions, you’ll know which shake is best for you. It is also important to note that some of the ingredients are mediocre and contain gums, artificial sweeteners, etc.
However, the nutrients can help you reach your goals, making it a compromise between convenience and achieving your targets with less desirable ingredients.
There’s always an option B. Instead of using ready-to-drink shakes, you can make shakes at home from powders. Ready-to-drink options are trickier because they have to achieve the right texture and taste in a carton; there’s really no room for experimenting or adding ingredients to them at home unless you’re making a shake.
Did I miss any lactose free protein shakes that you like? If I did, please let me know in the comments.
