Roughly 65% of the world is lactose intolerant. For those who want to build more muscle, this takes a lot of protein powders off the menu.1Lactose intolerance
We’ve scoured the most popular picks on the market to bring you this curated list of the top 10 best lactose-free protein powders.
In this guide:
- Top 10 best lactose-free protein powders
- Protein powder dosage
- Science-backed benefits of protein powder
| Quick Glance: 4 of 10 | ||
 | Best Overall: Perfect Keto Collagen Peptides “Perfect Keto’s collagen peptides are an excellent option for any looking for delicious lactose-free protein powder.” | Check Price 15% off coupon |
 | Best Vegan: Swolverine – PLANTPRO5 Plant-Based Protein “This massive tub of vegan protein delivers naturally delicious flavor and diverse protein sources.” | Check Price 10% off coupon |
 | Best Vegan: Snap Supplements – Plant Protein with N.O. Booster “This easy-mix vegan protein powder is a tasty treat for any lactose-free diet.” | Check Price 20% off coupon |
 | Top Whey Pick: Isopure – Low-Carb, High-Protein Whey Isolate “This high-protein whey isolate is one of the best lactose-free protein powders on the market.” | Check Price |
Top 10 Best Lactose-Free Protein Powders
Best Lactose-Free Protein Powder Overall
Perfect Keto Collagen Peptides
- Keto-friendly
- 2-5 ingredients
- MCT-packed
| 30g ā 1 oz ā 1/4 cup | |||
18g protein | 1.5g carbs | 7g fats | 141 calories |
Perfect Keto’s collagen peptides are an excellent option for any looking for delicious lactose-free protein powder. Available in several delicious flavors, you’re sure to find one that tickles your taste buds.
Also featured on our list of top keto protein powders, Perfect Keto’s collagen peptide powder is one of the best options for those also trying to maintain ketosis. As a bonus, it contains 5 grams of MCT oil per 17-gram scoop, which can be easily broken down into energy-boosting ketones.
BOTTOM LINE
This collagen peptide and MCT oil powder blend is a fantastic option for lactose-free protein powder.
Best Vegan Lactose-Free Protein Powder
Swolverine – PLANTPRO5 Plant-Based Protein
- 100% plant-based
- Diverse protein sources
- Delicious flavor
| 30g ā 1 oz ā 1/4 cup | |||
18g protein | 6g carbs | 2.6g fats | 111 calories |
Swolverine’s massive two-pound tub of plant-based protein takes the cake for our top vegan pick. (Of course, any vegan protein is lactose free. But this one’s our favorite.)
Exquisitely flavored with redwood dutch cocoa and naturally sweetened with a little bit of stevia, this lactose-free protein powder makes delicious shakes. Mix it into water or coconut milk for a traditional shake or stir it into some coffee for a delicious sugar-free protein mocha!
And unlike some vegan protein powders, it’s a complete source of protein. A blend of pea, hemp, quinoa, sacha inchi, and pumpkin seed protein sources, it contains all essential amino acids needed to build muscle.
BOTTOM LINE
This massive tub of vegan protein delivers naturally delicious flavor and diverse protein sources.
Best Vegan Lactose-Free Protein Powder
Snap Supplements – Plant Protein with Nitric Oxide Booster
- Vegan
- Complete protein
- Delicious flavors
| 30g ā 1 oz ā 1/4 cup | |||
22g protein | 1g carbs | 2.1g fats | 105 calories |
Snap Supplements’ vegan plant protein is a great option for clean and delicious lactose-free muscle fuel. With protein derived from brown rice, yellow peas, and lentils, you’re getting a complete amino acid profile that measures up closely with animal protein sources. (See this table for a comparison.)
Available in a handful of delectable flavors, this powder is a treat whether mixed into water or blended into a smoothie (lactose-free, of course). And we were even able to fully dissolve the powder with only some brisk stirringāno blender needed.
BOTTOM LINE
This easy-mix vegan protein powder is a tasty treat for any lactose-free diet.
Top Whey Pick
Isopure – Low-Carb, High-Protein Whey Isolate
| 30g ā 1 oz ā 1/4 cup | |||
25.9g protein | 0g carbs | 0g fats | 103 calories |
Isopure’s high-protein whey isolate powders are some of the best lactose-free protein powders available.
If you want zero carbs, you can pick up the unflavored powder. If you want a little more fun, grab one of the flavored versionsāeach with zero sugar and only a handful of ingredients.
No matter your choice, you’re getting a high-protein powder that’s great for any fitness goal.
BOTTOM LINE
This high-protein whey isolate is one of the best lactose-free protein powders on the market.
Egg White Pick
Bulk Supplements – Egg White Protein Powder
- Good value
- Single ingredient
- High protein content
| 30g ā 1 oz ā 1/4 cup | |||
25g protein | 1g carbs | 0g fats | 113 calories |
While almost all egg white protein powder is lactose-free, Bulk Supplements earns our top spot in this category. It’s pure, single-ingredient protein with absolutely no filler.
Egg white is an incredibly high-quality protein source, so this is a great option for fueling protein-hungry muscle pre- or post-workout.
And, interestingly, this powder comes in sizes up to a whopping 50 pounds (22.6 kilograms). If you’re wanting to stock up on lactose-free protein powder for a great price, this is it.
BOTTOM LINE
Bulk Supplements offers some of the most affordable lactose-free egg white protein powder per serving.
Allergy-Friendly Protein Powder
OWYN – Allergy Friendly Vegan Protein
| 30g ā 1 oz ā 1/4 cup | |||
15.6g protein | 7g carbs | 3.1g fats | 117 calories |
Protein Sources: Pea, pumpkin, chia
This vegan protein powder lives up to its name: Only What You Need. And if you have food allergies, “what you need” may not include a lot of things.
This plant-based protein powder is tested for traces of all top 8 allergens after production. It contains no trace of peanuts, tree nuts, dairy, soy, gluten, eggs, shellfish, or fish.
And this plant-based protein powder is notable for more than just what it doesn’t contain. On top of its vegan complete protein blend, it contains zucchini, spinach, broccoli, and kale for some extra green superfood oomph.
BOTTOM LINE
This allergy-friendly plant-based protein powder is a go-to for anyone with other food allergies.
Best-Tasting Lactose-Free Protein Powder
Isopure Infusions – Keto-Friendly Fruity Whey Isolate
| 30g ā 1 oz ā 1/4 cup | |||
24g protein | 2.4g carbs | 0g fats | 108 calories |
Isopure’s protein powders can make being lactose free a little more fun. This deliciously lactose-free protein powder is light, fruity, and low on carbs.
No matter the flavor, this powder is deliciously fun, containing only 5 all-natural ingredients. If you’re not a fan of plain protein powder, this is a great alternative.
BOTTOM LINE
If you want a lactose-free protein powder that manages to be delicious without added junk, this is a great choice.
Paleo Pick
Ancient Nutrition – Bone Broth Protein Powder
| 30g ā 1 oz ā 1/4 cup | |||
24g protein | 2g carbs | 1g fats | 120 calories |
Ancient Nutrition’s bone broth protein powder is a go-to when it comes to paleo-friendly protein. While not all bone broth and collagen protein powders are complete sources of protein, this one is. It’s perfect as a paleo meal replacement, coffee additive, or protein shake.
Available in 7 all-natural flavors, this is one of the best bone broth paleo protein powdersāand, of course, it’s lactose-free.
If you’re looking for other paleo-friendly lactose-free protein powder, our paleo protein powder guide is also completely lactose-free.
BOTTOM LINE
Ancient Nutrition’s top-notch bone broth protein is completely lactose-free.
Brown Rice Protein Pick
NOW Sports – Sprouted Brown Rice Protein Powder
| 30g ā 1 oz ā 1/4 cup | |||
24g protein | 0g carbs | 0g fat | 90 calories |
Protein Sources: Non-GMO sprouted brown rice
This powder is made from 100% non-GMO sprouted brown rice. With no artificial ingredients, sweeteners, or fillers, there’s also no lactose.
And since this protein powder is made only from non-GMO sprouted brown rice, it’s also priced really well. It’s a great option on a budget.
For other low carb, keto-friendly protein powders, check out our keto protein powders guide.
BOTTOM LINE
This zero-carb, single-ingredient rice protein powder is a great pick for going lactose-free on a budget.
Inexpensive Pick
- Vegan
- Highest protein content
- 1-3 ingredients
| 30g ā 1 oz ā 1/4 cup | |||
27g protein | 2g carbs | 0.5g fats | 120 calories |
Protein Sources: Yellow pea
Pea protein is another popular option for lactose-free protein powders. It’s a complete protein and is generally quite inexpensive.
Naked’s pea protein powder is a great option. In addition to being vegan and lactose free, it’s also really high in protein content.
With the unflavored version, you’re getting nothing but pure yellow pea protein isolate. If you pick vanilla, chocolate, or matcha, you get just two additional ingredients for flavoring.
BOTTOM LINE
This protein-packed pea isolate powder is perfect for anyone with high protein needs.
Taking Lactose-Free Protein Powder
Once you’ve picked your protein, you’ll need to strategize your dosage and timing.
Protein Powder Dosage
Here’s how to strategize your protein powder dosage.
- For Building Muscle
If you’re wanting build muscle mass, research has shown that you should take around 0.73 to 1.1 grams of protein per pound of bodyweight (1.6 to 2.4 grams per kilogram of weight).2A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults3Do athletes need more dietary protein and amino acids?
Of course, the more you lift weights or engage in other exercise, the more protein you’ll need.
To build muscle with lactose-free protein powder, we recommend either Isopure’s whey isolate or Naked’s pea protein Isolate, as they both have high protein content.
- For Weight Loss
If you’re trying to lose weight, it’s important to consume fewer calories and less protein. Research has demonstrated that roughly 0.36 to 0.73 grams of protein per pound of bodyweight is ideal for fat loss. (That’s 0.8 to 1.6 grams per kilogram of bodyweight.)4A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults5Dietary protein intake and human health.
And as with any goal, the more active and athletic you are, the more protein you’ll need. If you’re working out a lot, you’ll want to stick to the higher end of that spectrum.
To maintain a lower calorie intake while taking lactose-free protein powder, Isopure’s low-carb whey isolate and NOW Sports’ sprouted brown rice protein powder are great options.
- For Health and Wellness
If you simply want to supplement your diet with lactose-free protein powder, your recommended protein intake will be similar to someone with weight loss goals. That is, about 0.36 to 0.73 grams of protein per pound of bodyweight (or 0.8 to 1.6 grams per kilogram), depending on your athletic activity.
We recommend picking something simple and delicious for this, such as Isopure Infusions’ fruity whey isolate.
When to Take Lactose-Free Protein
Here’s a quick rundown on the science behind when you should take your lactose-free protein powder.
- For Building Muscle
If you’re wanting to build muscle mass, research has shown that the best time to take any protein supplement is right after your workout.
Many studies have found significant benefit from taking protein right after working out. These effects are more pronounced when taking a protein/carbohydrate mix.
Benefits of post-workout protein:
- Boosted muscle protein synthesis (muscle tissue building)6Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.7Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis and Repair Following Exercise
- Increased muscle mass over time8A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
- Improved glycogen production and storage (muscle energy)9Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement10Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women
- Increased strength and performance levels11THE EFFECT OF A CARBOHYDRATE AND PROTEIN SUPPLEMENT ON RESISTANCE EXERCISE PERFORMANCE, HORMONAL RESPONSE, AND MUSCLE DAMAGE12Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans
- Decreased muscle damage13Effect of milk-based carbohydrate-protein supplement timing on the attenuation of exercise-induced muscle damage
- Decrease delayed-onset muscle soreness14Acute milk-based proteināCHO supplementation attenuates exercise-induced muscle damage
It’s important to note that although muscle mass is typically thought of as a manly thing, it’s incredibly important for both men and women.
As explained farther down, muscle plays a vital roll in burning calories and fat for both men and women. For more information, you can take a look at our guide on the Top 20 Best Protein Powders for Women.
- For Weight Loss
If you’re trying to lose fat, you’ll still want to take protein right after your workout. As explained above, studies have shown that this helps with losing fat.
In addition, increased muscle mass helps with burning more calories at rest, which in turn will help with weight loss.
If you don’t work out or if you take more than one lactose-free protein powder shake during the day, then you’ll want to take your protein in between meals. Research has shown that protein shakes in between meals, as opposed to those taken with meals, help with fat loss.15Effects of protein supplements consumed with meals, versus between meals, on resistance trainingāinduced body composition changes in adults: a systematic review
For more thorough information on protein powder dosage and timing, check out our full protein powder guide.
Benefits of Protein Powders
Why take lactose-free protein powders? Here’s a quick breakdown of the benefits.
Building and Preserving Muscle Mass
Studies have shown that taking protein supplements alongside regular exercise can lead to increased muscle mass.16Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis17A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
There are a two main reasons for this.
First, the supply of amino acids from the protein stops the body from breaking down muscle. This breakdown is a natural process called muscle catabolism, but it’s not helpful when you’re trying to build muscle.
Second, the body starts to create muscle tissue at a higher rate when supplied with plenty of amino acids directly following a workout.18Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.19Postexercise net protein synthesis in human muscle from orally administered amino acids20Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders.21Effects of exaggerated amino acid and protein supply in man.
Boosting Performance and Decreasing Soreness
Protein supplements help with more than just muscle size. Research has shown that drinking a protein shake after workouts leads to increased strength, performance levels, and one repetition max.22A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults/mfn]22Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans23Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength
There are three major reasons behind this.
First, protein supplements simply help the body produce more muscle tissue, as discussed above.
Second, drinking protein after an intense workout helps restore muscle glycogen, a primary energy source. 24Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement25Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise26Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women27Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis and Repair Following Exercise
And finally, post-workout protein also reduces muscle soreness. Since sore, damaged muscle fiber can’t perform as well as it normally could, reducing soreness results in increased performance and resultant strength gains over time. 28THE EFFECT OF A CARBOHYDRATE AND PROTEIN SUPPLEMENT ON RESISTANCE EXERCISE PERFORMANCE, HORMONAL RESPONSE, AND MUSCLE DAMAGE29Effect of milk-based carbohydrate-protein supplement timing on the attenuation of exercise-induced muscle damage30Acute milk-based proteināCHO supplementation attenuates exercise-induced muscle damage
SUMMARY
Taking protein supplements can help with gaining muscle mass, boosting performance, and decreasing soreness.
Weight Loss
Research has demonstrated that drinking protein shakes can help with reducing fat mass while increasing or maintaining muscle mass.31Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis32A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study33Effects of protein supplements consumed with meals, versus between meals, on resistance trainingāinduced body composition changes in adults: a systematic review
There are a few contributing factors here.
The simplest is that protein shakes are filling, and can often replace unhealthy food choices. They can help with both appetite control and responsible dietary choices.
But beyond simple meal replacements, protein shakes help increase muscle mass, which in turns helps with burning fat.
Even at rest, muscle consumes more calories than fat does. This means that the more muscle tissue you have, the higher your resting metabolism. And the higher your resting metabolism, the easier it is to maintain a calorie deficit and burn fat.
SUMMARY
Protein supplements can help with losing fat and maintaining calorie-burning muscle mass.
Summary
Protein supplements can be very useful tools for achieving health and fitness goals. For those who are lactose intolerant, lactose-free protein powders are a great way to reap some of protein powder’s benefits.
For more information on protein supplementation, see our full protein powder guide.
| Overview: Best Lactose-Free Protein Powders | ||
| Best Overall: Perfect Keto Collagen Peptides “Perfect Keto’s collagen peptides are an excellent option for any looking for delicious lactose-free protein powder.” | Check Price 15% off coupon |
| Best Vegan: Swolverine – PLANTPRO5 Plant-Based Protein “This massive tub of vegan protein delivers naturally delicious flavor and diverse protein sources.” | Check Price 10% off coupon |
| Best Vegan: Snap Supplements – Plant Protein with N.O. Booster “This easy-mix vegan protein powder is a tasty treat for any lactose-free diet.” | Check Price 20% off coupon |
| Top Whey Pick: Isopure – Low-Carb, High-Protein Whey Isolate “This high-protein whey isolate is one of the best lactose-free protein powders on the market.” | Check Price |
 | Best Value: BulkSupplements – Egg White Protein Powder “Bulk Supplements offers some of the most affordable lactose-free egg white protein powder per serving.” | Check Price 5% off coupon |
 | Allergy-Friendliest: OWYN – Allergy Friendly Vegan Protein “This allergy-friendly plant-based protein powder is a go-to for anyone with other food allergies.” | Check Price |
 | Best-Tasting: Isopure Infusions – Keto-Friendly Fruity Whey Isolate “If you want a lactose-free protein powder that manages to be delicious without added junk, this is a great choice.” | Check Price |
 | Paleo Pick: Ancient Nutrition – Bone Broth Protein Powder “Ancient Nutrition’s top-notch bone broth protein is completely lactose-free.” | Check Price |
 | Brown Rice Pick: NOW Sports – Sprouted Brown Rice Protein Powder “This zero-carb, single-ingredient rice protein powder is a great pick for going lactose-free on a budget.” | Check Price |
 | Most Inexpensive: Naked – Pea Protein Isolate “This protein-packed pea isolate powder is perfect for anyone with high protein needs.” | Check Price 10% off coupon |
