Total Shape is a reader-supported site. Purchases made through links may earn a commission. Learn more.

The Best Protein Powder for Lactose Intolerant People

Supplements Considered 23
Hours of Research 82
of Research
Reviews Examined 33
Experts Interviewed 5
Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: December 3, 2021

Lactose is a type of sugar found in milk and milk-related products.

Lactose intolerance is a condition in which an individual is unable to digest lactose. These individuals often experience cramps, bloating, gas, nausea, and more.

According to the National Institutes of Health, as many as 65% of the adult population suffer some degree of lactose intolerance.

That’s an amazing statistic when you think about it.

Many supplement makers have responded by producing protein powders that are lactose-free.

We’ve put these lactose-free protein powders to the test and compiled a list of the 10 best for your consideration.

Our Top Lactose-Free Protein Powders

1 - Transparent Labs ProteinSeries Organic Vegan (Editor's Choice)

Transparent Labs thumb

Transparent Labs’ rice and pea protein powder is one of the most raved products in the market today. Aside from having 24 grams of protein and 4 grams of fiber per serving, it also is GMO, preservative, and gluten-free.

Aside from being a dairy and lactose-free protein powder, it also uses all-natural ingredients, including organic sweeteners and flavorings, apart from its 100% organic rice and pea protein contents.

The right mix of rice and pea protein powders makes quite a smooth and very blendable texture, which I really enjoy. I find that this one has the consistency that I like the most -- a quick shake on my blender bottle and I’m good to go.

  • 100% free of ​gluten and lactose
  • 24 grams of high potency plant-based protein in each serving
  • Has all organic ingredients
  • Dissolves easily in your favorite beverage
  • Costs a little more but it’s worth it, especially if you buy in bulk

If you’re looking for a true lactose-free protein powder that’s going to ramp up your muscle building efforts, here it is.

2 - Evlution Nutrition Collagen Peptides


Evlution Nutrition has produced a lactose-free protein powder that is also GMO-free and devoid of artificial ingredients.

It’s good for both skin and bones and also manages to produce robust muscle growth. They accomplish this by leveraging the collagen peptides found in bovine collagen hydrolysate.

Collagen peptides are easily absorbed by the body and go right to work synthesizing collagen fibers that promote healthy skin and strong, flexible bones [1].

That’s important because once a woman passes 30, her bones start to get brittle.

  • 10 grams of protein and 11 grams of collagen peptides in each serving
  • Promotes the development of supple moisture-rich skin
  • Completely free of artificial ingredients and GMOs
  • May cause some people to have a mildly upset stomach

EN Collagen Peptides Protein Powder is a simple product with a simple mandate: to help people with lactose intolerance get stronger while looking and feeling better.

3 - Opportuniteas Grass-Fed Whey Protein Isolate

Opportuniteas Grass-Fed Whey Isolate

This protein powder is not only lactose-free—it’s also packed with 28 grams of whey protein per serving and is totally free of GMOs, artificial flavors, and gluten.

Since this lactose-free protein powder has no taste of its own, it doesn’t interfere with the flavor of other drinks you mix it with.

The fact that it plays so well with other foods scored big points with our testers.

  • 100% gluten and lactose-free protein powder
  • 28 grams of highly effective whey protein per serving
  • No added flavorings or GMOs
  • The packaging is relatively small

You won’t find many gluten-free, lactose-free protein powders with a higher than usual protein load as well as a generous amount of calcium.

This is indeed a high-potency, lactose-free protein powder made from grass-fed whey that will improve your performance in the gym and enhance your overall health.

4 - Muscle Feast Grass-Fed Whey Protein Isolate

Muscle Feast

Muscle Feast is loaded with grass-fed whey protein to the tune of more than 20 grams per serving.

Just as significantly, it also contains zero saturated fats and a minuscule 0.2 grams of carbohydrates. That’s good news if you’re on the keto diet and want to stay compliant.

We found it to be tasty and effective and were impressed by the fact that it didn’t produce the kind of bloated feeling that sometimes accompanies protein shakes.

Unlike casein, whey protein works quickly. Our testers were impressed by the muscle-building results they achieved after just a couple of weeks of use.

  • With almost no carbs, this one’s perfect for keto dieters
  • Extremely high bioavailability means bigger muscles fast
  • Low in sugar, sodium and saturated fats
  • Protein level has dipped slightly from earlier versions
  • A bit pricey

This is a high-quality gluten-free, lactose-free protein powder that’s going to make low-carb dieters especially happy.

5 - Legion Whey+ Whey Protein Powder


Legion Whey+ Whey Protein Powder is derived from Irish cattle, known for the lack of bovine genetic tinkering that sometimes occurs with other breeds.

The result is a highly pure type of whey protein isolate that gets right to work repairing overworked muscles after a strenuous exercise.

Our testers reported less soreness the day after pushing things in the gym. And that’s what you want from a lactose-free whey isolate protein powder.

Another thing our testers appreciated was the very discrete taste that allowed this lactose-free protein powder to mix well with a wide variety of different liquids, fruits, and the like.

  • Zero saturated or trans fats
  • Only 2 grams of carbs per serving
  • Reduces soreness and recovery time
  • Sourced from genetically pure Irish dairy cows
  • Relatively high sodium content
  • Contains Stevia

At 25 grams per serving, Legion Whey+ Protein Powder also provides one of the largest protein doses on the market.

6 - Optimum Nutrition Platinum Hydrowhey

Optimum Nutrition

While all the powders on our list will help you build muscle, Platinum Hydrowhey from Optimum Nutrition stands out especially in that respect.

One 39-gram scoop of this stuff contains 30 grams of high-potency hydrolyzed whey protein isolate. Whey protein isolate wastes no time getting to work and is chock-full of muscle-building essential amino acids and BCAAs.

For the serious workout freaks among our test group, this was exactly what the doctor ordered.

The tiny 4 grams of carbs also means it will fit neatly into the plans of any keto or Atkins dieters out there.

  • An amazing 30 grams of protein in each serving
  • All essential amino acids and BCAAs
  • Without a doubt the serious weight lifter’s best choice
  • Speeds recovery while reducing soreness
  • More expensive than other lactose-free protein powders
  • The vanilla flavor should be rethought

If you’re elactose intolerant but determined to pack on the muscles, you can’t go wrong with ON Platinum Hydrowhey.

You can also watch this review about this lactose-free protein powder and learn more on how it can help you in your muscle gains. Be sure to check out our comparison between BCAA and whey protein supplement.

7 - Dymatize ISO 100 Whey Protein Powder Isolate

Dymatize product

Dymatize ISO 100 drops 5.5 grams of muscle-repairing branched chain amino acids (BCAAs) into every serving. The result is a lactose-free protein powder that largely eliminates that sore, stiff feeling so many people suffer after lifting.

While Platinum Hydrowhey from Optimum Nutrition will build pure bulk faster, even it can’t compete with Dymatize when it comes to alleviating the worst symptoms of overexertion.

All in all, ISO 100 provides 25 grams of whey protein isolate per serving. That’s 25 grams of lactose-free protein powder that’s also void of saturated fat.

  • 5.5 grams of BCAAs for fast, effective recovery
  • Work your muscle as much as you want and still feel great the next day
  • 25 grams of hydrolyzed whey protein isolate per serving
  • Only 2 grams of carbs for those on the keto diet
  • Contains soy and some artificial flavoring

It also has only 2 grams of carbs which is ideal for low-carb dieters.

But beyond its ability to facilitate repair and recovery, it also digests quickly and won’t leave you feeling bloated. Something our testers all commented on.

8 - About Time Whey Protein Isolate

About Time

“About Time” refers to the fact that until now there have been virtually no soy-free whey protein powders. This whey protein isolate is not only lactose and soy-free—it’s also sugar-free, hormone-free and contains no genetically modified organisms.

While some of our testers complained that it seemed to have too much Stevia in it, it has other things going for it as well that still make it a good recommendation as far as we’re concerned. And being soy-free is the biggest one.

But there’s more to it than that. It also provides a generous 25 grams of protein per serving, has plenty of essential amino acids and BCAAs to promote rapid recovery, and is also free of gluten, cholesterol and added sugars.

  • 25 grams of high potency whey protein per serving
  • Mixes well with a variety of different beverages
  • Soy-free. ‘Nuff said
  • If you aren’t a fan of Stevia you may have a problem with the taste

While we’re not crazy about the Stevia or the so-so mixability, those seeking a soy-free and lactose-free protein powder now have something to call their own.

9 - Yuve Vegan Plant-Based All-in-One Shake

Yuve Vegan Protein Powder

It’s no secret that this type of supplement isn’t known for its taste. In fact, for the most part, our testers all preferred it when manufacturers left their protein powders unflavored. The thinking being that no taste is better than bad taste.

Yuve Vegan Protein Powder is the one exception to that rule, however.

The makers here have gone to great lengths to infuse their plant-based, lactose-free protein powder with a chocolate taste you’ll remember for all the right reasons.

Yuve Vegan Protein Pwoder is a tasty treat that also happens to provide 15 grams of protein along with a robust mixture of vitamins and minerals in every serving.

  • Gluten, GMOs, soy, lactose-free and dairy-free protein powder
  • 100% plant-based protein
  • Chocolate flavor tastes great
  • Low-calorie
  • High in carbohydrates and salt

If there’s a downside here, it would be for some of the things they added to achieve that wonderful taste, including a lot of salt.

10 - BulkSupplements Soy Protein Isolate Powder


With all the emphasis on whey protein, vegans often have a hard time finding a potent, vegan protein powder.

But they should be pretty happy with this one.

This lactose-free protein powder mixes well with most beverages (although it tends to mix thick so be aware) and provides an impressive 27 grams of soy protein with every serving.

As with most Bulk Supplement products, there is little to no fluff here. Just high-quality soy protein isolate with the essential amino acids and BCAAs that help stave off soreness and shorten recovery times.

  • The most effective soy-based, lactose-free protein powder
  • Rich in branched chain amino acids
  • 27 grams of protein per serving
  • Package doesn’t always reseal well

Our testers noted that other powders did a better job helping you recover quickly. But for you vegans out there, this is about as good as you’re going to get.

What to Look for in Lactose-Free Protein Powder

lactose free
  • 100% lactose-free - It’s important to remember that most lactose-free protein powders contain dairy—whey being the prime example. That’s because lactose is not milk, but a type of carbohydrates found in milk. And it can be extracted [2]. Some manufacturers do a better job than others extracting the lactose from the whey they use. So if you’ve chosen whey protein powder, make sure its 100% lactose-free and not just reduced lactose.

    Or you can opt to use egg protein powder instead. It can be a safe alternative for the lactose-intolerant, but also for those who are allergic to dairy products. A beef protein isolate powder is another good option for people who want or need to be 100% dairy-free. An example of this on our list would be Evlution Nutrition Collagen Peptides.

    For vegans, it would be best to pick a plant-based protein powder to make sure that it's free of lactose and animal products.  Most plant-based protein powders are made with more than one type of protein, like the Transparent Labs Rice and Pea Protein Powder, to have a complete amino acid profile.

  • High in protein - The whole point of using protein powders is to ramp up your ingestion of protein to help you recover more quickly from strenuous workouts and to build bigger, stronger muscles. Therefore, you’re going to want to see at least 15 grams of BCAA-rich protein in every serving. But beware of some products with lots of fillers and additives to bulk up the powder. Choose a protein powder than has a short ingredient list and contains familiar names.
  • Low in sugar - Sugar is counterproductive to your muscle-building efforts. Therefore, you want a lactose-free protein powder that has a low sugar content. Sugar should only be used to address the flavor. And even then only used sparingly, if at all. Ideally, pick one that has at most 5 grams of sugar per serving.

Benefits of Lactose-Free Protein Powders

fit woman with lactose free protein shake

There are many benefits to taking lactose-free protein powders and these include:

  • Lower risk of allergic reactions - Most of the lactose-free protein powders on our list are also free of gluten and soy. This means lactose-free protein powders as a group tend to pose less of an allergic threat than other types of protein powders. They’re also virtually free of side effects like bloating, gas, diarrhea, and stomach aches.
  • Enhanced weight loss capabilities - Lactose-free protein powders also tend to be lower in calories which can promote lean muscle gain while discouraging fat accumulation, which is key to weight loss.

    High protein intake can boost your metabolism, helping you burn slightly more calories each day.
    - Alina Petre MS RD,

foods full of fibers
  • They contain fiber - Fiber is a type of carbohydrate the body has a difficult time digesting, yet it’s essential to a healthy digestive tract [4]. People on the keto diet, in particular, don’t always get enough fiber and supplementing with lactose-free protein powders can help provide it for them.
  • Other nutrients - Many of the lactose-free protein powders we tested contain supplemental vitamins and minerals that are important, especially for those who work out regularly. Some, however, are stripped down supplements with few, if any, complementary nutrients. Always read the label of your lactose-free protein powder to check if you are getting the vitamins and minerals your body needs.
  • Higher quality protein - Research has demonstrated that plant-based protein is often more potent than animal-based protein. If your lactose-free protein powder is derived from plants instead of whey, it will take less protein to achieve the same results you can get from whey protein.


What is the recommended dosage of lactose-free protein powder?

The recommended dosage of lactose-free protein powder is between 2 to 3 servings per day.

For athletes and bodybuilders, the general rule for protein intake is 1.2 to 1.7 grams of protein per kilo of body weight per day. This is enough to provide optimal recovery and lean muscle gain. Those looking to bulk up will need a higher amount.

On the other hand, a slightly lower amount is recommended for endurance athletes which is 1.2 to 1.4 grams of protein per kilogram of body weight per day.

Can you eat whey if you’re lactose intolerant?

You can eat whey if you are lactose intolerant as long as it had the lactose removed from it first. If you take a protein drink made with normal whey protein you can experience nausea, bloating, gas and other symptoms of lactose intolerance.

Make sure to check the label of any whey-based product to verify that it's 100% lactose-free.

All of the whey lactose-free protein powders on the above list have had most or all of the lactose removed from them and should therefore be safe. Egg, beef, and plant-based protein powders are also considered safe for the lactose-intolerant.

What are the possible side effects of consuming lactose-free protein powder?

The possible side effects of consuming lactose-free protein powder are few but may include mild gassiness or bloating. Also, a few whey and egg protein powders contain a substantial amount of fiber so some people may experience constipation when they take those.

Other Resources

How do I know if my protein powder is lactose-free? 

Most lactose-free protein powders will have an explicit claim on the label that says "100% lactose-free," just because it's a selling point of the product.

But it's always good to check the ingredients list to make sure that your protein powder does not contain lactose.

If the ingredients list of your lactose-free protein powder mentions milk protein or casein protein, it's safe to assume that it's not lactose-free. These are all derived from cow's milk which contains lactose.

When you see whey protein on the list, whether it's a concentrate, isolate, or hydrolyzed, then it's definitely not lactose-free. Most whey-based protein powders, especially those that uses whey protein isolate, put a lactose-free claim on the label if the lactose in the product is completely extracted and removed.

Other options for lactose-free protein powders are made with beef, egg white, or plant proteins.

Are lactose-free protein powders good for weight loss?

Yes, lactose-free protein powders are good for weight loss most especially when paired with a balanced diet and a healthy exercise regimen.

In general, protein supplementation, regardless of the type of protein used, is beneficial for weight loss because it helps you feel fuller for a longer time. And this leaves you with no excuse to overeat or snack at night.

But there's more to it than that. Protein is a building block of life and muscles so it's essential to build and maintain muscle mass, especially if you're on a strict diet. Higher muscle mass is linked to faster metabolism and this results in higher calories available to be burned during any kind of physical activity.

Lastly, this is specific to lactose-free protein powder as it tends to be lower in calories (40 to 150) than other types of protein powders since they don't contain as much carbohydrates and fats as the latter.

Our #1 Protein Powder for Lactose Intolerant People

Lactose-free protein powders, whether derived from whey protein, pea protein, egg protein or any other source, are a must-have supplement for health conscious individuals who cannot stomach lactose.

For those folks, Transparent Labs Organic Rice and Pea Protein is the most effective choice for getting the protein requirement to repair and replace overworked muscles.

This lactose-free protein powder is derived entirely from plant sources and natural ingredients and is a good source of protein and fiber. It mixes well with your favorite beverage, tastes great (I personally recommend the chocolate flavor), and works for a healthier digestion.

If you’re looking for a can’t-miss lactose-free protein powder, this one from Transparent Labs is as close as it can get.

Our #1 Lactose-Free Protein Powders

Transparent Labs ProteinSeries Organic Vegan

Transparent Labs thumb
Protein per Serving
Ingredient Quality
Overall Score 4.9
  • 100% free of ​gluten and lactose
  • 24 grams of high potency plant-based protein in each serving
  • Has all organic ingredients
  • Dissolves easily in your favorite beverage
  • Costs a little more but it’s worth it, especially if you buy in bulk

About the author

You may also like

27 thoughts on “The Best Protein Powder for Lactose Intolerant People

  1. Dairy-free protein powder for weight loss can really help people like me who’s got a sensitive stomach. What a game changer.

  2. Wow, it’s really great to know you have products that works for all types even people with lactose intolerance. I hope this products aren’t expensive?

  3. I would have never thought that at least 65% of people have some kind of lactose intolerance. That’s a very surprising statistic.

  4. This is very helpful for the lactose intolerant. Your recommendations are very good and appreciate it.

  5. For some reason the video doesn’t seem to be playing for me. Could you re upload it please?

  6. I am happy that most of the recommendations are organic and natural. I always prefer natural remedies.

  7. I have used Organic Vegan in the past. True, it was a bit more expensive than other brands, BUT the formulation is a lot friendlier for the tummy.

  8. Opportuniteas Grass Fed Whey is amazing but the packaging seems to be too small. I hope the manufacturers fix this in future.

  9. Protein powders fro the lactose intolerant can be difficult to pick. Your recommendations are simply the best I have come across.

  10. The research that went into this is impressive. I appreciate a lot the recommendations you have put forward.

  11. The soy-free About Time Whey Isolate Protein is the best for me. The fact that it is soy-free is a big seller.

  12. Thanks so much for choosing Transparent Labs Organic Vegan as the best. I couldn’t agree more with you on this. Great choice.

  13. I am not exactly lactose intolerant but at times I Do feel like puking and I do like milk so this is for me. I am not sure of the brand but never the less a good product to look into. Thanks!!!

  14. These are really great options for people who are lactose intolerant. Now they don’t have to worry too much about getting an upset stomach after taking those.

  15. This is a big help to lactose intolerant people. Review is always best before buying products. And it’s a right choice coming here. Thank you for this wonderful review.

  16. I always wonder what on earth is the cause of the adult population that suffer some degree of lactose intolerance. I think this post has really made Justin to my questions. This are the nest option I recommend to everyone henceforth.

  17. thank you again for this information. Just a little bit of dairy will make the toilet perspire like a football player. I will surely take note of these supplements.

  18. I have read of ​​​Legion Whey+ Isolate Protein Powder. I see its from Irish. I seem to like it.

  19. 65% of adults being lactose intolerant, that’s such a huge number. I believe there are even more children who are affected.

  20. This is perfect recommendations to all people who are lactose intolerant. Now that they have this, it would be easy to them to use it without worrying.

  21. This is a comprehensive guide for anyone who wants a lactose free supliments, yet does not have the time to do all the research. Great work you’ve done.

  22. I am cheerful that the majority of the suggestions are natural and normal. I generally lean toward natural remedies.

  23. There are so many benefits of taking lactose free powders. From losing weight to enhancing muscle building. This is a great idea to practice.

  24. I’m sure everyone will agree with me when I say that these mass gainers that are lactose-free are blessings in this world.

Leave a Reply to Oyeyipo Oladele Cancel reply

Your email address will not be published. Required fields are marked *