Best Lactose-Free Protein Powder 2024: Build Muscle Without the Milk

Searching for supplements is an arduous enough task when you don’t have any dietary restrictions. Add in an allergy, sensitivity, or intolerance, and finding the right supplements becomes much tougher. 

For example, people with lactose intolerance or who prefer to avoid dairy products for other reasons will quickly learn that many, if not the majority, of the best protein powders available contain some dairy derivative. 

That’s why we’re bringing you this guide to the best lactose-free protein powder: so you can enjoy the fitness and health benefits that come with increasing your daily protein intake without suffering from GI distress. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Best Lactose-Free Protein Powder in 2024

• Best Lactose-Free Protein Powder Overall: Transparent Labs Rice & Pea Protein
• Best Pea Protein Powder: Ritual Essential 18+
• Best Budget Lactose-Free Protein Powder: Nutricost Organic Pea Protein
• Best Lactose-Free Protein Powder for Muscle Gain: Gainful Vegan Protein Powder
• Best Vegan Lactose-Free Protein Powder: Legion Plant+
• Best Organic Lactose-Free Protein Powder: 1st Phorm Vegan Power Pro
• Best Lactose-Free Whey Protein Powder: Isopure Whey Protein Isolate
• Best-Tasting Lactose-Free Protein Powder: Vega Sport Premium Plant Protein

Best Lactose-Free Protein Powder Overall: Transparent Labs Rice & Pea Protein

Good for: Those who want a complete vegan protein supplement from a reputable and transparent brand

Best Overall

Transparent Labs Organic Vegan Protein Powder

GGR Score: 4

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Product Highlights

• A rice and pea protein powder 
• Rated with 4.3 stars on their website
• Comes in 2 flavors 
• 24 g of protein per serving
• Organic product with minimal ingredients

Pros & Cons

Pros

• No artificial sweeteners, colors, or preservatives
• Organic and vegan
• Only 5-7 ingredients
• Reviewers love the taste
• 24 g of protein per serving

Cons

• Only 2 flavors
• Stevia can cause GI issues for some
• Expensive

Bottom Line

This organic rice and pea protein powder is a good choice for people who want a clean plant-based protein option with minimal ingredients.

Transparent Labs regularly makes an appearance on our nutrition guides, including the best protein powders for muscle gain and the best clean protein powder, because we love that what you see is what you get with Transparent Labs. The brand also has its products checked by Informed Choice, so it’s been inspected for any harmful substances or banned materials. 

Transparent Labs Organic Rice & Pea Protein Powder is basically just that: organic rice protein and organic pea protein. There are only three other ingredients on the list—natural flavors, which vary depending on the flavor you buy, Himalayan sea salt, and organic stevia for sweetness. 

Between the minimalist ingredients list and great macronutrient profile (24 grams of protein, 2 grams of fat, 3 grams of carbs), this pea protein powder is a good choice for anyone who requires a lactose-free diet. Between the pea and rice protein, this product provides a complete amino acid profile.

We wish there were more flavors available. As of this writing, there are only two: Chocolate and French Vanilla. This protein powder didn’t score too high in the flavor department, unfortunately, with product tester and GGR editor Frieda Johnson saying the French Vanilla flavor tastes kind of artificial. She thinks maybe it’s the stevia. She experienced a minor upset stomach, but is unsure if the culprit is the stevia or something else. 

Transparent Labs Organic Rice & Pea Protein is on our guide to the best pea protein powder, where you can learn more about it and other pea proteins we recommend.

Best Pea Protein Powder: Ritual Essential Protein 18+

Good for: Those who prefer pea protein powder

Best Pea Protein

Ritual Essential Protein Daily Shake 18+

GGR Score: 4.13

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Product Highlights

• Organic pea protein powder
• 20 g of protein per serving
• Formulated to support adults 18-49
• Third-party tested
• 150 mg of choline per serving 

Pros & Cons

Pros

• Soy-free, gluten-free, and vegan-friendly
• No artificial sweeteners
• Complete amino acid profile
• Non-GMO
• USA-grown peas

Cons

• Only comes in one flavor
• Price per serving is on the high end

Bottom Line

Ritual’s Essential Protein Daily Shake 18+ is specifically designed for 18-to-49 year-olds with 20 grams of protein per serving and 150 milligrams of chlorine (to support brain and nervous system function). This protein powder from Ritual is third-party tested and Informed Sport Certified, which means this formula has been screened for over 250 banned substances.

Pea protein is a somewhat controversial protein source because it’s low in the amino acid methionine, which among other things helps regulates bodily functions like digestion. Ritual earned our spot as the best pea protein powder because they add more methionine to give you a complete protein source with all the essential amino acids needed for muscle growth.

Plus, it tastes really good. GGR Head of Content and weightlifting coach Kate Meier scores it a 4 out of 5 when it comes to taste (there’s only one flavor available: Vanilla). “I could drink this with water alone,” she says. “That’s how decent I think the taste is.” She clarifies that she normally drinks it in a morning smoothie mixed with berries, water, and ice.

Each serving comes with 20 grams of protein and only 115 total calories, so it’s a good option for people who are looking for a lower-calorie protein powder.

Best Budget Lactose-Free Protein Powder: Nutricost Organic Pea Protein

Good for: People who are looking for an affordable lactose-free protein powder

Best Budget

Nutricost Pea Protein Powder

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Product Highlights

• 20 grams of protein per serving
• Third-party tested
• Under $1 per serving
• Certified vegan and organic

Pros & Cons

Pros

• Certified organic and vegan
• Low carb and fat content
• Third-party tested
• Affordable

Cons

• Gritty texture
• Large scoop

At under 75 cents per serving, Nutricost Organic Pea Protein is the most affordable lactose-free protein powder and gets a 5 out of 5 on pricing. While we haven’t tried this specific protein, we have tested multiple Nutricost supplements (such as Nutricost creatine) and their whey protein so we’re confident in recommending this one before getting a chance to try it.

On top of that, Nutricost has their supplements third-party tested for heavy metals and potentially harmful substances. That said, they don’t do testing for banned substances so if you undergo regular drug testing it might not be the best choice for you. For that reason, we’ll give it a 3 out of 5 for transparency.

Each scoop gives you 20 grams of protein and only 2 grams each of carbs and fat, and with no extra junk or fillers it gets a 4.5 out of 5 for formulation. We docked a half-point because while pea protein is technically a complete protein—aka it has all the essential amino acids (EAAs) needed for muscle repair and growth—it is low in one, methionine. Luckily, many foods are high in this EAA so just make sure you’re eating a balanced diet.

Best Lactose-Free Protein Powder for Muscle Gain: Gainful Vegan Protein Powder

Good for: Anyone who want a high-protein, lactose-free protein powder

Best for Muscle Gain

Gainful Vegan Protein Powder

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Product Highlights

• Customizable vegan protein powder (organic brown rice protein and organic pea protein)
• Unflavored powder
• Eight available flavor boosters
• Unlimited access to a registered dietitian

Pros & Cons

Pros

• Shipped right to your door every month
• Customizable plant-based protein
• Eight flavor boosters available (can mix and match)
• Access to a registered dietitian

Cons

• Expensive
• Not third-party tested

Bottom Line

Gainful Vegan Protein Powder is a customized plant-based protein that comes with eight available flavor boosters, which you can mix and match.

With 24 grams of protein per serving, Gainful Vegan Protein Powder is an easy choice for those looking for a lean protein supplement to help them pack on some muscle. There’s only 1.5 grams of fat and 2 grams of carbs, so it gets a 5 out of 5 on formulation.

Plant-based protein powders can be tricky, since soy is the only one that’s considered a “complete” protein. Most companies will combine other plant-based proteins since soy is a common allergen, and in Gainful’s case that means mixing pea protein and brown rice protein to ensure you’re getting all the essential amino acids and branched-chain amino acids (BCAAs) leucine, isoleucine, and valine.

Gainful sends you an unflavored protein along with four flavor boosters that you select at checkout. You can either use one at a time, or have fun with it and combine them to create your own flavor concoctions. The powder on its own has a very earthy taste, according to GGR editor and certified nutrition coach Erin Chancer.

“You can definitely taste the pea protein,” she says, giving it a 3.5 out of 5 on taste. “It’s also a bit thicker than other plant proteins I’ve had and settled like silt at the bottom of the shaker cup.”

The Caffè Mocha flavor booster, Erin adds, was good but didn’t have enough coffee flavor for her liking. She rated the mixability a 4 out of 5, saying it mixed well but was very thick.

Best Vegan Lactose-Free Protein Powder: Legion Plant+

Good for: People who follow a vegan lifestyle

Best Vegan

Legion Plant+ Protein Powder

GGR Score: 4.24

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Product Highlights

• Brown rice and pea protein
• 24 g of protein per serving
• 6 flavors available
• No added sugar
• NSF-certified

Pros & Cons

Pros

• 24 g of protein per serving
• Provides a complete amino acid profile
• No artificial ingredients
• 6 flavors available
• Third-party tested

Cons

• $2.50 per serving is on the high end for protein powder
• Vegan protein powder can have a chalky texture

Bottom Line

Legion's Plant+ plant protein is made of a blend of pea and brown rice and contains 24 grams of protein per serving.

Legion Plant+ is one of the best vegan protein powders overall largely in part due their commitment to using natural products and having their supplements third-party tested by Labdoor, so it gets a 5 out of 5 for third-party testing.

The formulation gets another 5 out of 5, with most flavors having around 25 grams of protein. Legion uses pea protein and brown rice protein, which are complementary proteins that when put together have all the essential amino acids needed by your body to repair and grow muscles.

The taste, however, wasn’t our favorite, which was a bit strange because Legion makes some of the best-tasting protein powders. Anthony O’Reilly, a certified personal trainer and GGR performance editor, rated the Strawberry a 3 out of 5 because he says there was a slightly artificial taste to it. Caine Wilkes, an Olympic weightlifter who placed 9th at the 2020 Tokyo Olympics, agrees and added that he picked up salty flavor notes when he mixed it with almond milk.

“Although the water base was much more mild flavor, it wasn’t terribly unpleasant, but the almond milk made the flavor a bit stronger, and a bit more unpleasant,” Caine says of the French vanilla flavor.

Best Organic Lactose-Free Protein Powder: 1st Phorm Vegan Power Pro

Good for: People who eat an organic and dairy-free diet

Best Organic

1st Phorm Vegan Power Pro

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Product Highlights

• Plant-based and soy-free
• Digestive enzyme blend for easier digestion
• No artificial sweeteners
• $1.83 per serving

Pros & Cons

Pros

• Allergen-friendly
• Digestive enzymes to help with digestion
• 6 flavor options
• No artificial sweeteners

Cons

• Expensive

Bottom Line

1st Phorm Vegan Power Pro is free from most allergens and comes with a digestive enzyme blend to aid the digestion, decreasing the likelihood of upset stomachs.

If you are looking for a fully organic protein powder that’s also lactose-free, 1st Phorm Vegan Power Pro could be the one you need in your supplement stack.

This is one of the best organic protein powders available—at least according to customer reviews. We haven’t tried it yet, but it has a 4.8 average rating with more than 5,100 customer reviews. All of their ingredients are organic, whether it’s the superfood blend for additional vitamins and minerals or the plant-based protein sources.

You have five flavors to choose from, all of which have been third-party tested to check for harmful and banned substances.

Best Lactose-Free Whey Protein Powder: Isopure Whey Protein Isolate

Good for: A lactose-free, high-protein supplement that truly tastes like a milkshake

Best Plant-Based

Isopure Whey Protein Isolate

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Product Highlights

• 100% unflavored whey protein isolate
• 25 g of protein
• Zero carbohydrates and fats
• Sugar-free and lactose-free
• Available in 16 servings or 47 servings

Pros & Cons

Pros

• Pure whey isolate
• Sugar-free
• Lactose-free

Cons

• Only unflavored available
• Reviews report odd taste especially when mixed in water

Bottom Line

If you’re looking for a pure whey protein isolate, a great option is Isopure Unflavored Whey Protein Isolate. This isolate is 100% whey with no carbohydrates and fats, making it sugar-free and lactose-free. This protein powder is available in 16 servings or 47 servings.

Fun fact, lactose-free doesn’t necessarily have to mean dairy-free. Isopure Whey Protein Isolate has been filtered to remove all of the lactose so even those who are lactose intolerant should be safe taking it as a protein supplement (though you should consult with your physician before doing so).

The formulation couldn’t be better, with all of the calories coming from protein. The only other added ingredient is soy lecithin, which is a natural emulsifier, so it gets a 5 out of 5 on formulation. This is an unflavored protein powder, and for years has been one of the go-to brands for people who want to add an extra kick of protein to their muffins, pancakes, and other baked goods.

While it’s been a while since any of our testers have tried this, it has more than 25,000 5-star reviews from Amazon customers.

Best-Tasting Lactose-Free Protein Powder: Vega Sport Premium Plant Protein

Good for: Anyone looking for a high-quality, high-protein plant-based supplement that tastes good

Best Tasting

Vega Sport Premium Protein

GGR Score: 4.03

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Product Highlights

• Multi-source vegan protein powder
• NSF Certified for Sport, vegan, and gluten-free 
• Includes BCAAs, probiotics, and tart cherry

Pros & Cons

Pros

• 30 grams of protein per serving
• Contains all essential amino acids but two that are made by the body
• 5 flavor options
• Supports recovery with tart cherry, probiotics, and turmeric extract

Cons

• Customers share new formula doesn’t blend well
• Pricey at over $2 per serving

Bottom Line

The Vega Sport Protein has mixed reviews on taste and blendability, but a higher protein content than most other vegan protein powders.

Vega Sport Premium Plant Protein is for the lactose-free person who is serious about packing on pounds of muscle. It’s also the best-tasting lactose-free protein powder we tried, with the Mocha flavor getting a 5 out of 5 from GGR Performance Editor and certified personal trainer Anthony O’Reilly.

Anthony says the Mocha flavor (there’s also Peanut Butter, Chocolate, Berry, or Vanilla) has “more of a brownie flavor—not a bad thing.” It’s easy to mix and “tasted pretty good with my morning iced coffee,” he says. 

With an incredible 30 grams of protein per serving, this protein powder provides your hard-working muscles with 5 grams of branched-chain amino acids via its blend of pea protein, pumpkin seed protein, sunflower seed protein, and alfalfa protein. 

It also contains tart cherry extract, which has been linked to improved muscle recovery post-exercise², although we aren’t sure how much of the extract is in this protein powder. Vega Sport Premium Protein has probiotics for improved digestion; however, registered dietitian and GGR writer Sydney Lappe says in our full Vega protein powder review that the 2 billion CFUs of friendly bacteria might cause some GI distress for those with sensitive guts.

Vega Sport also makes an appearance in our guides to the best protein powder for women and best low-carb protein powder.

Other Lactose-Free Protein Powders We Researched

While the above protein shakes are our top picks, there are many other protein powder options for lactose-free dieters to choose from. Here are some others we’ve researched and tested. 

• Swolverine Plant Protein: GGR head of content Kate Meier likes the Salted Caramel flavor of Swolverine Plant Protein, plus the fact that all Swolverine products are third-party tested. 
• NOW Sports Pea Protein Isolate: This is plain, unflavored pea protein that’s OK for baking or using in oatmeal, but not great for drinking, according to tester Frieda Johnson.
• Naked Nutrition Naked Pea: While we love the macro profile and minimalist ingredients list in Naked Pea, we don’t love that the serving size is two really large scoops. 
• Onnit Plant-Based Protein: Frieda thinks this one tastes kind of like a (dairy-free) chocolate milk she’s tried in the past, although it has a faint gritty texture. 
• Bulk Supplements Pea Protein Isolate: This one is a “pretty standard” pea protein, Frieda says, and it might come across strong if you aren’t used to the flavor. 
• Sunwarrior Vegan Protein: “If you don’t mind the plant-y taste, this is just fine. It’s not delicious, but it’s not gross,” according to product tester Jacob, a member of Kate’s weightlifting team.
• Nutiva Hemp Protein: Frieda says that this protein has a “slightly nutty, bitter flavor” and that she thought it was good in oatmeal, except that the serving size is “a whopping 4 tablespoons.” 
• Bulk Supplements Soy Protein Isolate: GGR performance editor Anthony O’Reilly says this soy protein is “an unflavored protein supplement, and it truly tastes…well, plain.” That said, it’s got an impressive protein content of 27 grams per serving.
• Ora Organic Vegan Protein Powder: I tried this protein and I decided to choose a more unique flavor since, historically, chocolate and vanilla vegan protein powders have severely disappointed me. The vanilla chai flavor helps to mask the plant-based taste a little. 
• Innermost Health Protein: GGR staff writer Lauren Strong tested Innermost and said, “If you’re counting macros, this is a super lean protein and you get 30 grams of protein per serving, with just 150 calories and it’s low-carb.”
• Optimum Nutrition 100% Gold Standard Vegan Protein: This seems to be a popular option among plant-based fitness enthusiasts, but we haven’t tried it yet.
• MuscleMed Carnivor Beef Protein Isolate: This “bioengineered” beef protein isolate has piqued my interest—and apparently that of the lactose-free fitness community—but we haven’t tried it yet. 

How We Picked and Tested the Best Lactose-Free Protein Powder

We put a lot of effort into testing products to ensure we bring you the best possible recommendations. Each supplement we test is graded against criteria developed in collaboration with a registered dietitian. 

We look at the following factors: 

• Price per serving
• Formulation (macro profile and ingredients)
• Taste
• Solubility
• Side effects such as bloating or indigestion
• Transparency and third-party testing
• Customer service
• Customer reviews

Each category receives its own rating out of 5 possible points, and then the scores are averaged to come up with a GGR score. 

Benefits of Lactose-Free Protein Powder

Lactose-free protein powder has all of the same benefits as regular protein powder but with the added benefit of being digestible by people who are lactose-intolerant. Here’s a recap of the benefits of protein powder.

Enhanced Workout Recovery

Some research⁴ indicates that consuming greater than the recommended daily intake of protein, and especially consuming it near the time that you work out, may expedite the muscle recovery process after a workout. 

Increased Muscle-Building Ability

It’s well-documented that higher-protein diets can help you build muscle mass⁴, and protein supplements are an easy way to increase your daily protein intake. Research⁵ indicates that drinking a protein supplement post-workout can contribute to greater muscle growth.

May Help with Weight Loss

Protein is an important nutrient for appetite regulation⁶. It may help you feel fuller and reduce cravings, thus helping you lose weight. 

Convenient and Shelf-Stable

Protein powder can be kept at room temperature and it lasts a long time. It’s really easy to mix up a shake and rinse out a shaker bottle compared to cooking up animal protein. 

Third-Party Testing

At GGR, we prioritize label transparency in our search for the best supplements. Products that have undergone third-party testing are verified to include what the label says they include, at the specified doses. We look for the following certifications and information: 

• NSF Informed Choice/Certified for Sport (means it’s free of banned substances in sport)
• NSF Contents Certified (means the label is accurate and transparent)
• Banned Substance Control Group (free of banned substances in sport) 
• Certificates of analysis and composition conducted by an independent laboratory and posted by the brand 

If a product isn’t third-party certified by these agencies, that doesn’t necessarily mean it’s bad or that you shouldn’t take it. Transparent Labs, for example, doesn’t have those marks on its labels but everything from Transparent Labs Grass-Fed Whey Protein to its probiotic capsules have a certificate of analysis from an independent laboratory. 

Buying Guide: What to Look for in Lactose-Free Protein Powder

Well, firstly, you’ll want to double check that the protein powder is actually lactose-free before buying it. Aside from that, here are some other factors to consider. 

Price Per Serving

Between $1.50 and $2.00 per serving is standard and what we recommend most consumers aim for. Higher-quality protein powders may run you more than $2.00 per serving, and we’d consider anything under $1.50 per serving very budget-friendly.

Protein Per Serving

20 grams per serving is standard, but some protein powders have more or less. Anything above 25 grams of protein per serving is outstanding, while anything less than 15 isn’t ideal. 

Formulation

Check the ingredients label for sweeteners, additives, thickeners, emulsifiers, and other ingredients that you do or don’t want in your protein powder. Not all additives are bad, but it’s never a bad idea to check for allergens or questionable ingredients. 

Also confirm the protein source(s) and amino acid content. This is really important with lactose-free and plant-based protein powders because plant proteins, with the exception of soy and pea protein, do not contain all nine essential amino acids and therefore they aren’t complete proteins. Even with pea protein, it’s best to have complementary sources of protein to boost and complete the amino acid profile.

You may want to check for other dietary certifications, such as if the product is soy-free, gluten-free, or non-GMO, if you have additional dietary requirements.

Taste and Texture

We recommend reading through customer reviews to get a sense of the taste and texture. It’s impossible to know if you’ll like a product before you buy it, of course, but a slew of bad reviews is generally a good indicator that you should look elsewhere. 

Third-Party Testing

A brand that sends its products through third-party testing is providing a testament to its commitment to quality, safety, and efficacy.

FAQs About Lactose-Free Protein Powder

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

1. Atherton PJ, Smith K. Muscle protein synthesis in response to nutrition and exercise. J Physiol. 2012;590(5):1049-1057. doi:10.1113/jphysiol.2011.225003
2. Hill JA, Keane KM, Quinlan R, Howatson G. Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis. Int J Sport Nutr Exerc Metab. 2021;31(2):154-167. doi:10.1123/ijsnem.2020-0145
3. National Institutes of Health. Office of Dietary Supplements. Choline: Health Professional Fact Sheet.
4. Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018;10(2):180. Published 2018 Feb 7. doi:10.3390/nu10020180
5. Cintineo HP, Arent MA, Antonio J, Arent SM. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Front Nutr. 2018;5:83. Published 2018 Sep 11. doi:10.3389/fnut.2018.00083
6. Kohanmoo A, Faghih S, Akhlaghi M. Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. Physiol Behav. 2020;226:113123. doi:10.1016/j.physbeh.2020.113123

Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC

Amanda is a content writer and journalist with extensive experience in the health, fitness, lifestyle, and nutrition niches. Before joining Garage Gym Reviews, she worked as an independent writer for various brands and outlets.Her work has appeared in national and global digital publications, including Health.com and Shape.com (Meredith Corporation), CNET (Red Ventures, formerly ViacomCBS), LIVESTRONG (Leaf Group), Verywell Fit and The Balance (DotDash), SlickDeals (Goldman Sachs/Hearst), Health Journal, and more.Now, Amanda brings her expertise in fitness to the GGR team by testing equipment and writing authentic, honest reviews on everything you might need to stock your home gym.

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