Protein Powder for Lactose Intolerant: 5 Best Options Ranked

Many individuals who are lactose-intolerant struggle to find the right protein powder. Regular whey or milk-based powders can cause bloating, gas, or stomach pain because they contain lactose.

The good news is that there are many lactose-free and dairy-free protein powders available today. These options can help you build muscle, support recovery, and reach your fitness goals without upsetting your stomach.

In this guide, we’ll look at the best protein powders for lactose-intolerant lifters & athletes, the types you can choose from, and how to pick the one that suits you best.

[Related] 4 Best Lactose-Free Protein Shakes in 2025

Quick Summary

• What is Lactose Intolerance? Lactose intolerance means the body cannot easily digest lactose, a sugar found in milk and dairy products, leading to digestive discomfort.
• Benefits of Lactose-Free Protein Powders: These powders help avoid bloating, gas, and stomach cramps while providing essential protein for muscle repair and growth.
• Whey Protein Isolate as an Option: Whey isolate has very low lactose and is easier to digest, making it suitable for many lactose-intolerant individuals seeking rapid muscle recovery.
• Plant-Based Protein Powders: Vegan protein powders like pea and brown rice protein are naturally lactose-free and, when combined, provide all essential amino acids needed for muscle growth and recovery.
• Choosing the Right Powder: Check for clean ingredients, complete amino acid profiles, and a taste you enjoy before buying.
• Best Protein Powder for Lactose Intolerance: The top choice is Select Vegan Protein by PEScience. It is 100% plant-based, tastes great, lactose-free, and offers a complete amino acid profile comparable to whey, making it a perfect option for lactose-intolerant individuals who want effective muscle-building benefits without digestive discomfort.

What is Lactose Intolerance?

Simply put, lactose intolerance is a digestive issue. It happens when your body can’t properly break down lactose, which is a type of sugar found in milk and most dairy products. To digest lactose, your body needs an enzyme called lactase.

When your small intestine doesn't produce enough of this enzyme, the lactose isn’t broken down and instead ferments in your gut, causing those uncomfortable symptoms.

It's important to remember that lactose intolerance is not the same as a dairy allergy. A dairy allergy is an immune system reaction that can be severe, while lactose intolerance is a digestive problem.

Different Types of Lactose Intolerance

Primary Lactose Intolerance (The Most Common Type): This is the type most adults have. As people grow older, their bodies naturally produce less of the lactase enzyme. This decrease usually begins after childhood. It's a very common and normal genetic trait, especially in those from African, Asian, Hispanic, and Native American descent.

Secondary Lactose Intolerance: This type happens when an illness, injury, or surgery affects your small intestine—where lactase is made. Conditions like celiac disease, Crohn's disease, or a bad stomach infection can cause this. The good news is that this type is often temporary and may improve once the gut heals.

Congenital Lactose Intolerance (Very Rare): This is a rare genetic disorder where a baby is born with little or no lactase enzyme. This is diagnosed very early in life because the baby will have severe diarrhea and cannot digest breast milk or regular formula. They need a special lactose-free diet from birth.

Developmental Lactose Intolerance: This can sometimes affect babies who are born prematurely because their small intestine isn't fully developed yet. This is usually short-term and improves as the baby grows.

Symptoms of Lactose Intolerance

The symptoms of lactose intolerance usually appear within 30 minutes to two hours after you consume something with lactose. The severity of these symptoms can vary widely from person to person, depending on how much lactose you've had and how little lactase your body produces.

Here are the most common signs you might be lactose-intolerant:

1. Bloating and Gas: This is one of the most frequent signs. As the undigested lactose sits in your colon, gut bacteria ferment it. This process produces a lot of gas, making your stomach feel full, tight, and swollen.
2. Stomach Cramps and Pain: The gas and fluid buildup can cause pressure and lead to uncomfortable cramps or a general ache in your belly. The pain can range from mild to severe.
3. Diarrhea: The undigested lactose draws extra water into your colon. This can lead to loose, watery stools and diarrhea as your body tries to quickly flush everything out.
4. Nausea: Sometimes, the overall discomfort in your stomach can make you feel queasy or like you need to vomit. This feeling often comes along with the cramps.
5. Gurgling or Rumbling Sounds in Your Stomach: You might hear loud sounds coming from your abdomen. This is caused by the increased movement and gas in your intestines.

Important Things to Remember

• It's Different for Everyone: Not everyone gets all these symptoms. You might only experience bloating, while someone else might mainly get diarrhea. The amount of lactose that triggers symptoms can also vary from person to person.
• It's Not an Allergy: Remember, these are digestive symptoms. A true milk allergy would involve different reactions, like hives, wheezing, or swelling, which is an immune system response.
• When to See a Doctor: If you regularly have these symptoms after eating dairy, it's a good idea to talk to a doctor. They can help you get a proper diagnosis to be sure it's lactose intolerance and not another health condition.

What Types of Protein Powder Trigger Lactose Intolerance Symptoms?

The key to avoiding symptoms is knowing which powders contain lactose. The trigger is not the protein itself, but the milk sugar (lactose) that is often left in the powder during processing. Here are the main types of protein powders that are likely to cause problems if you are lactose-intolerant:

1. Whey Protein Concentrate (WPC) - The Biggest Culprit

Whey concentrate is the least processed form of whey. It contains the highest amount of lactose (anywhere from 3% to 8% or even more by weight). It's like getting a big dose of the milk sugar that your body can't digest. This is the most common type found in many budget-friendly protein powders and is very likely to cause gas, bloating, and discomfort.

2. Casein Protein

Casein is the other main protein found in milk. Like whey, it is derived from dairy. While it is sometimes processed to be lower in lactose, many standard casein powders still contain enough to cause problems for lactose-intolerant individuals. It's a slow-digesting milk protein that can expose your gut to lactose over a longer period.

3. Blended Protein Powders (Milk Protein Blends)

Many protein powders are a "blend" of different types. Often, this blend includes Whey Protein Concentrate because it's inexpensive. Even if the label says it also contains isolate or egg protein, the presence of whey concentrate means it likely has lactose. Always check the ingredients list. If "whey protein concentrate" or "milk protein concentrate" is one of the first ingredients, it's best to avoid it.

What About Other Types of Protein?

Now that we know which protein powders to avoid, let's look at the safe and excellent alternatives. These options fall into two main categories: Dairy-Based (but Lactose-Removed) and Completely Dairy-Free.

1. Dairy-Based, Lactose-Removed Proteins

These powders come from milk, but they are processed to remove the lactose, making them safe for most people with lactose intolerance.

• Whey Protein Isolate (WPI):

  • What it is: This is whey protein that has been filtered further to remove almost all the fat, carbs, and lactose.

  • Lactose Content: Typically contains less than 1% lactose, which is generally well-tolerated.

  • Best for: Individuals who want a fast-absorbing, complete protein from dairy without the digestive issues. It's great for after a workout.

• Hydrolyzed Whey Protein:

  • What it is: This is whey protein (usually isolate) that has been broken down into smaller pieces for even faster absorption.

  • Lactose Content: Also very low to zero lactose, similar to isolate.

  • Best for: Those with very sensitive stomachs who want the quickest possible digestion.

2. Completely Dairy-Free (Plant-Based & Other) Proteins

These proteins are naturally free from lactose and dairy, making them a perfect choice for anyone who is lactose-intolerant or vegan.

• Pea Protein:

  • What it is: Made from yellow split peas. It's a great plant-based source of protein and is rich in iron.

  • Best for: Muscle building. It's often blended with other plant proteins to create a complete amino acid profile.

• Brown Rice Protein:

  • What it is: Protein extracted from brown rice. It's easy to digest but is low in the amino acid lysine.

  • Best for: Blends. It's commonly mixed with pea protein (which is high in lysine) to create a complete protein.

• Soy Protein:

  • What it is: One of the few plant-based proteins that is "complete" on its own, meaning it has all nine essential amino acids your body needs, similar to animal-based proteins.

  • Best for: A direct, complete alternative to whey protein.

• Hemp Protein:

  • What it is: Made from hemp seeds. It contains healthy fats and fiber, but usually has a lower protein percentage per scoop.

  • Best for: Overall health and nutrition, not just pure protein intake.

• Egg White Protein:

  • What it is: Made from dried egg whites. It is naturally lactose-free and a high-quality complete protein.

  • Best for: Individuals who are not vegan and want a very pure, natural protein source.

Best Protein Powders for Lactose-Intolerant Individuals

Here are five of the best protein powders for lactose-intolerant individuals, handpicked by our experts to support muscle growth, faster recovery, and easy digestion.

1. Select Vegan Protein by PEScience: Best lactose-free option, made with 100% plant-based ingredients.
   
   
2. Dymatize ISO 100: Virtually zero lactose per serving.
   
   
3. Farm Fed 100% Whey Protein Isolate by Axe & Sledge: Very low lactose per serving (isolate-based; usually well-tolerated).
   
   
4. Huge Whey Protein by Huge Supplements: Contains some lactose due to whey concentrate content (not ideal for highly sensitive individuals).
   
   
5. Aftershock Critical Mass by Myogenix: Ultra low lactose whey protein blend, most users find it gentler than standard mass gainers, but highly sensitive individuals should assess tolerance.

1. Select Vegan Protein by PEScience

Select Vegan Protein by PEScience is a premium plant-based protein powder designed for individuals seeking a dairy-, soy-, and lactose-free alternative. It blends pea protein and brown rice protein to deliver a more complete amino acid profile than many single-source plant proteins.

This dietary supplement is gluten-free, naturally sweetened, and third-party tested, ensuring quality and safety. Users report that it has a smoother texture and better flavor than many vegan powders, reducing the common gritty or chalky feel.

Because it's fully plant-based, there's zero lactose, which makes it a great option for those with lactose intolerance while still providing all the nutritional benefits of complete protein. It also avoids soy, which some people avoid due to allergies or digestive sensitivity.

Calories & Macronutrients:

• Calories: 120 (may vary by flavor)
• Carbs: 5g
• Fats: 1g
• Protein: 20g

Key Ingredients:

• Pea Protein Concentrate: High-quality protein; when paired with rice protein it yields a complete amino acid profile. It also supports satiety.
• Brown Rice Protein Concentrate: Complements pea protein by adding essential amino acids and improving taste and texture. It also supports lean muscle mass growth and cardiovascular health.
• Natural Flavors: Enhance the taste without artificial additives.
• Cocoa Powder (alkali processed): Adds flavor to chocolate varieties and has antioxidant properties.
• Stevia Extract: A non-caloric sweetener that avoids added sugars and artificial sweeteners.
• Guar Gum: A natural thickening agent that improves texture and mixability.
• Salt: Used in small amounts to enhance flavor balance.

Key Benefits:

• Lactose-Free: Safe for individuals with lactose intolerance.
• Complete Amino Acid Profile: Supports muscle growth and post-workout recovery effectively, especially important for those lifting weights regularly.
• Smooth Texture and Great Taste: Avoids the common grainy plant-protein flavor.
• Free From Common Allergens: Soy-free and gluten-free.
• Naturally Sweetened: Uses stevia, avoiding artificial sweeteners.
• Non-GMO and Third-Party Tested: Ensures purity and quality.
• Good Satiety: Helps keep you full longer, useful for weight management.

Customer Reviews

My Go to Protein

“I have used this protein for my plant based protein for 3 years now and counting. I enjoy all the flavors especially the cinnamon and peanut butter. It mixes easily and i never get bloated or gassy. It’s a great clean protein with 20g of protein per one scoop. If you are thinking about it go for it, it’s a great one.”

-Dan

2. Dymatize ISO 100

Dymatize ISO 100 is a hydrolyzed whey protein isolate, made to be fast absorbing and quick to digest. It undergoes filtration and hydrolysis processes that reduce lactose, fat, sugar, and carbs, minimizing potential triggers for those with lactose sensitivity.

Each serving delivers about 25 grams of high-quality protein, with ≤120 calories and very low sugar (~1g) and carbs. Because it is “whey isolate / hydrolyzed” rather than concentrate, it has much less lactose.

Many users with lactose intolerance tolerate whey isolate, especially hydrolyzed forms, better. This protein shake is also certified Informed-Choice (tested for banned substances), ensuring safety for competitive athletes.

Calories & Macronutrients:

• Calories: 110 (may vary by flavor)
• Carbs: 1g
• Fats: 0g
• Protein: 25g 

Key Ingredients:

• Hydrolyzed Whey Protein Isolate: Broken down into smaller peptides for easy digestion and absorption, supporting muscle recovery.
• Whey Protein Isolate: Pure whey protein with minimal fat and lactose, offering high protein content per serving.
• Natural and Artificial Flavors: Used for taste enhancement without compromising quality.
• Sweeteners (Sucralose, Stevia, Acesulfame Potassium): Provide sweetness with few or no calories.
• Salt, Potassium Chloride: Used to enhance flavor and help with electrolyte balance.

Key Benefits:

• Fast Absorption: Hydrolyzed protein allows quick delivery of amino acids to muscles.
• Virtually Lactose-Free: Ultra-filtered to remove excess lactose, suitable for lactose intolerance.
• High Protein Content: 25 grams per serving supports muscle growth and repair.
• Low in Fat and Carbs: Helps maintain lean body composition and fits well into a calorie-controlled diet.
• Gluten-Free and Tested: Safe for athletes with dietary restrictions.
• Great Taste and Mixability: Won’t clump or taste chalky.
• Wide Flavor Variety: Options to avoid taste fatigue.

Customer Reviews

Smooth and good for any occasion.

“So I have tried some of the different proteins on this site over time. While I do like some of the other ones, I do have to say that ISO 100 is probably one of the SMOOTHEST tasting and digesting proteins I have ever tried. I do like to take it between meals if I feel my stomach is starting to get "hungry" or "needing something".

Getting it to break for smoothness is not an issue either. It breaks up and mixes very easily. I can not recall a time there was any small chunks that did not break from the shaking and mixing of it.

If you are looking for something that is promised to taste good and break up easily, this is the protein to go to.”

-Dempsey

Solid overall

“I gave this 4 stars because it is a little pricey. Besides that its great. Mixes easy, tastes good, 0g fat and 1g carbs!”

-clay m.

3. Farm Fed 100% Whey Protein Isolate by Axe & Sledge

Farm Fed is a 100% grass-fed whey protein isolate offering clean nutrition from cows raised without synthetic hormones or antibiotics. Its cold-processed, micro- and ultra-filtered formula provides 25 grams of pure protein per serving with minimal lactose, fat, and carbs, making it an excellent choice for lactose-intolerant individuals who want a natural protein supplement.

This clean protein also includes a patented digestive enzyme blend (DigeSEB®) designed to improve protein digestion and nutrient absorption, reducing digestive discomfort common with some proteins. It is renowned for its natural flavor, smooth texture, and efficient mixability.

Calories & Macronutrients:

• Calories: 120 (may vary by flavor)
• Carbs: 2g
• Fats: 1.5g
• Protein: 25g

Key Ingredients:

• Whey Protein Isolate: The primary and most pure protein source, which has been highly filtered to remove most of the fat and lactose.
• Natural Flavors: Provide a specific taste profile to the powder.
• Gum Blend (Gum Acacia, Guar Gum, Xanthan Gum): These plant-based ingredients work together to thicken the shake, improve its texture, and ensure it mixes smoothly without clumping.
• Sunflower Lecithin: An ingredient used to help the powder dissolve easily when mixed with water or other liquids.
• Sodium Chloride: More commonly known as salt, this ingredient is used to enhance the overall flavor.
• Sucralose: A popular artificial sweetener used to provide a sweet taste without adding any sugar or calories.
• Medium Chain Triglycerides (MCTs): A type of easily digestible fat that can be used by the body for energy and can also contribute to a richer mouthfeel.
• Peanut Flour Powder (in select flavors): Adds a rich, natural flavor and improves texture.

Key Benefits:

• Grass-Fed Quality: Nutrient-rich protein from responsibly raised cows.
• Virtually Lactose-Free: Minimal lactose reduces intolerance symptoms.
• Digestive Support: Enzyme blend helps reduce bloating and gas.
• Muscle Growth: 25 grams of protein per serving supports muscle repair.
• Low Calories: Only 100-120 calories per serving (varies by flavor) for lean muscle building.
• Non-GMO and Antibiotic-Free: Clean nutrition without harmful substances.

Customer Reviews

Best Tasting Whey

“The Chocolate Cookies & Cream flavor is probably one of the best tasting whey protein proteins I've had to date. I use it as coffee creamer with a little milk and also make protein oats with it. I would definitely recommend trying this protein powder out if you haven't!”

-Josh

4. Huge Whey Protein by Huge Supplements

Huge Whey by Huge Supplements is a whey protein powder offering 25 grams of protein per serving. It is made from a blend that includes whey protein concentrate and whey protein isolate. The product is known for its delicious flavors and smooth mixability, providing an enjoyable protein experience without clumps.

Although it is a whey concentrate and contains some lactose, the lactose content is generally low, but it may not be suitable for highly sensitive lactose-intolerant individuals. Huge Whey is gluten-free and produced in a facility adhering to strict quality control standards.

Calories & Macronutrients:

• Calories: 130 (may vary by flavor)
• Carbs: 3g
• Fats: 2g
• Protein: 25g

Key Ingredients:

• Whey Protein Concentrate: A common form of whey protein that contains some lactose and fat; it's a cost-effective and effective protein source. Generally not recommended for highly sensitive individuals.
• Whey Protein Isolate: A more filtered form of whey that is very low in lactose and fat, contributing to the overall protein content.
• Lactase: An enzyme that helps break down lactose, potentially aiding digestion for those with lactose sensitivity.
• Papain: An enzyme derived from papaya, included to assist with protein digestion.
• Natural & Artificial Flavors, Sweeteners (Sucralose, Acesulfame Potassium): For taste; helps mask whey flavor, but adds non-protein components which may affect digestion or sweetness perception.

Key Benefits:

• High protein per serving: Provides ~23-25g of protein to support muscle repair and growth.
• Includes digestive enzymes (papain & lactase): Helps with processing the protein and reducing discomfort for some users.
• Good flavor variety & mixability: Many flavors; texture & mixing are fairly good, making it easier to use regularly.
• Low carbs & fats (in many flavors): Helps keep macros clean, important if avoiding extra lactose or unwanted calories.
• Gluten-Free: Suitable for users that want to avoid gluten.

5. Myogenix Critical Mass

AfterShock Critical Mass by Myogenix is a mass gainer designed to provide both protein and a high number of calories. Each serving (2 scoops ≈ 170-180g) provides about 700 calories, ~60g protein, and large amounts of carbs and fats.

What makes it more tolerable for users with dairy sensitivity is that it uses a "Ultra Low Lactose Protein Blend" – ultra-filtered lactose-free whey protein isolate, cross-flow micro-filtered lactose-free whey protein, etc.

Also includes other ingredients for muscle building (healthy fats, amino acids, creatine) and a blend of carbohydrates for energy, recovery, and caloric support. Because it's a full gainer, serving sizes are large and may be more filling / heavy than standard protein powders.

Calories & Macronutrients:

• Calories: 700 (may vary by flavor)
• Carbs: 97g
• Fats: 7g
• Protein: 60g

Key Ingredients:

• Critical Mass Carbs™ Blend: A mix of simple and complex carbohydrates from maltodextrin, oat bran, and yams, providing a substantial source of energy and calories for weight gain.
• Critical Mass Protein Blend™: A combination of whey protein isolate, milk protein isolate, and ultra-filtered whey protein concentrate. These proteins provide a sustained release of amino acids, but all are milk-derived and may contain trace amounts of lactose.
• Cane Juice Solids: A form of simple sugar that adds a sweet flavor and contributes to the high-calorie count.
• Mass Fat™ Blend: Includes a creamer and Medium Chain Triglyceride (MCT) powder, which provides a dense source of calories that the body can use for energy.
• Amino Stack™ Blend: A combination of micronized creatine monohydrate, MagnaPower creatine, and L-glutamine, which are included to support muscle strength, recovery, and performance.
• Natural & Artificial Flavor: Used to provide the specific taste of the product.
• Sea Salt, Sucralose, Xanthan Gum: A blend of minor ingredients used to enhance flavor, provide sweetness without calories, and improve the texture and thickness of the shake.

Key Benefits:

• Ultra low lactose protein blend: Formulated to be lactose-reduced (individuals with high sensitivity should still assess tolerance).
• High protein content per serving: ~50-60g protein supports muscle growth, especially in those needing more due to size, training intensity, or caloric surplus.
• Huge calorie provision: Ideal for those trying to bulk or gain weight; large carb+fat profile helps meet energy needs.
• Balanced macro ratio: Not only protein but also fats and carbs in a proper mix to support energy, recovery, and mass gain.
• Added recovery agents: Creatine, glutamine, and amino acids help muscle repair and minimize soreness.
• Uses filtered protein sources: Ultra-filtered, cross-filtered, etc, to reduce lactose, making it more tolerable.
• Flavor options & palatability: Many flavors; though large serving sizes, they are formulated to be mixed in large volumes and consumed over time.

Customer Reviews

Outstanding, helps gain some mass back without any fat

“Even at age 54, this product and hard work helped me gain back 10 lbs of muscle, without adding any fat. Also tastes great and mixes easily. Highly recommended.”

-Tim

my phenix after shock

“This product I love it does and what its made for!! Good high quality protein use after each workout , and I feel good. It tastes great too!! I'd recommend this for anyone looking for a tasty and good quality protein.”

-mannie

Highly recommended

“Cookies and Cream, hands down, best tasting protein I've ever had. I bet I have tried at least 20 different kinds. It's the best. Also, some weight gainers upset my stomach, but this one doesn't. It contains chelated creatine (bonds to magnesium) rather than monohydrate (bonds with water). It is argued that this leads to better absorption and less bloating. Now I don't know if that's true, but I do know that this product didn't make my stomach hurt. I WILL take this again.”

-Big L.

How to Choose the Best Lactose-Free Protein Powder

Check the Protein Source

The first and most important step is to look at the protein source on the label.

• Plant-Based: This is the safest choice for anyone with lactose intolerance. Look for products with ingredients like pea protein, brown rice protein, or hemp protein. These are naturally dairy-free and won't cause any lactose-related issues.
• Whey Protein Isolate: If you prefer whey protein and have a mild sensitivity to lactose, an isolate is a good option. The filtering process removes almost all the lactose, making it much easier to digest than whey concentrate.
• Casein: Just like whey concentrate, casein protein is a dairy-based protein that contains lactose. It's best to avoid this if you're lactose-intolerant.

Look for Added Digestive Enzymes

Some brands add digestive enzymes to their protein powders. For example, the enzyme lactase helps your body break down lactose. Even if you choose a whey isolate, a product with added lactase can provide an extra layer of protection against stomach discomfort.

Read the "Other Ingredients" List

The "other ingredients" section on the label is just as important as the protein source itself.

• Sweeteners: Many protein powders use artificial sweeteners like sucralose or natural sweeteners like stevia. If you have a sensitive stomach, pay attention to which sweeteners a product uses, as some individuals can experience digestive issues from these as well.
• Gums and Thickeners: Ingredients like xanthan gum or guar gum are often added to improve texture. While generally safe, some users find that too much of these can cause bloating.

Check for Third-Party Testing

Finally, for peace of mind, look for a product that has been third-party tested. Certifications from organizations like Informed-Sport or NSF Certified for Sport mean the product has been tested for banned substances and its label claims are accurate. While not directly related to lactose intolerance, it's a good sign of a high-quality, trustworthy product.

Taste and Mixability

Protein only works if you actually drink it. Check reviews on flavor and mixability before buying. Many users find that mixing with almond milk instead of water improves both taste and texture. Some vegan proteins can be gritty, while isolates are usually smoother.

Final Thoughts

Lactose intolerance does not mean cutting protein supplements out of the daily routine. There are many powders made without lactose that still give complete nutrition.

From naturally lactose-free plant-based options to highly filtered whey protein isolates, a perfect solution exists for everyone. Selecting the right product is simply a matter of knowing what ingredients to look for and what to avoid.

Options include vegan proteins, egg protein, and very low-lactose whey isolate. With the right product, it becomes possible to meet protein needs comfortably while avoiding the usual digestive issues linked with dairy-based powders.

Remember, protein powder is a supplement to a balanced diet, not a replacement for whole foods. You can also use these powders in homemade protein bars, smoothies, pancake batter, oatmeal, and other recipes.

For a truly healthy lifestyle, ensure you're also getting essential vitamins and minerals from whole food sources like fruits, vegetables, and lean meats.