4 Best Lactose-Free Protein Shakes in 2025

If you're lactose intolerant or simply looking to avoid dairy, finding the right protein shake can be a challenge. Luckily, there are plenty of delicious lactose-free options available that can help you meet your protein needs without any discomfort. 

This article highlights four of the best lactose-free protein shakes available, so you can fuel your workouts without the digestive upset.

[Related Article] The Ultimate Guide to the Best Lactose-Free Protein Powders

Short Summary

• Lactose intolerance doesn't have to stop you from using protein shakes: This article explores effective dairy-free alternatives.
• We've reviewed four top-rated lactose-free protein shakes: Find the perfect option to meet your dietary needs and fitness goals.
• These shakes provide essential protein for muscle growth and recovery: Support your workouts without digestive discomfort.
• Learn about key factors to consider when choosing a lactose-free protein shake: Including taste, ingredients, and nutritional value.
• Our top pick for the best lactose-free protein shake is Iso 100, known for its high-quality hydrolyzed whey protein isolate, fast digestion, and excellent taste.

Understanding Lactose Intolerance

Lactose intolerance is a condition where your body has trouble digesting lactose, a sugar found in milk and dairy products. This happens because the body doesn't make enough of an enzyme called lactase, which helps break down lactose in the digestive system.

When people with lactose intolerance consume dairy, they may experience symptoms like bloating, stomach cramps, diarrhea, and gas. These symptoms can be mild or severe, depending on how much lactose is consumed.

If you're lactose intolerant, you don’t have to avoid all dairy. There are many lactose-free alternatives available, including protein shakes that provide the nutrients you need without the discomfort.

Who Should Avoid Lactose?

Studies show that about 36% of people in the United States are lactose intolerant, making it fairly common to avoid dairy. The most obvious group who should avoid lactose are those diagnosed with lactose intolerance. As we discussed earlier, this means their bodies don't produce enough of the lactase enzyme needed to digest lactose, the sugar found in milk and other dairy products.

People with a milk allergy, which is different from lactose intolerance, should also avoid lactose. A milk allergy is an immune response to proteins found in milk, and it can cause more serious reactions like swelling, hives, or difficulty breathing.

Some medical conditions, such as Crohn's disease or irritable bowel syndrome (IBS), can make it harder for the body to digest lactose. If you have these conditions and notice symptoms after consuming dairy, it may be wise to limit or avoid lactose.

Babies and young children with certain rare conditions may also need to avoid lactose. However, this is much less common, as most babies produce lactase to digest breast milk or formula.

Our List of the Best Lactose-free Protein Shakes

• Dymatize ISO 100 Isolate Protein – Best Overall Lactose-Free Protein Shake
• Select Vegan Protein by PEScience – Best Protein Shake for Vegans
• Isomorph 28 by APS Nutrition – Best Budget-Friendly Lactose-Free Protein Shake
• Myogenix Critical Mass – Best Lactose-Free Protein Shake for Hard Gainers (Provides 60g of Protein)

1. Dymatize ISO 100 Isolate Protein

Dymatize ISO 100 Protein is formulated with a high percentage of pure whey protein. It undergoes a multi-stage processing method to effectively remove lactose and fat, resulting in a product that contains 85% protein with minimal fat and milk sugar. This process allows for quick absorption and digestion, making it suitable for muscle nutrition.

Each serving mixed with water contains less than 116 kcal and is free from added sugars and fat. Its hydrolyzed formula makes it an effective choice for both pre- and post-workout nutrition, supporting muscle growth and recovery efficiently.

Key Ingredients of ISO 100

1. Hydrolyzed Whey Protein Isolate: This is the primary ingredient, providing a fast-absorbing source of protein that supports muscle recovery and growth.
2. Whey Protein Isolate: Another form of whey protein that further enhances the protein content and quality.
3. Cocoa Powder (Processed with Alkali): Used for flavoring, this ingredient adds a rich taste to chocolate-flavored varieties.
4. Natural and Artificial Flavors: These are included to enhance the taste of the protein shake.
5. Salt: Added for flavor balance.
6. Potassium Chloride: This ingredient is often used as a salt substitute and helps maintain electrolyte balance.
7. Sucralose: A low-calorie sweetener that provides sweetness without adding sugar.
8. Steviol Glycosides (from Stevia): A natural sweetener derived from the stevia plant, offering an additional source of sweetness.

Key Benefits of ISO 100

• It is pure whey protein.
• It offers great taste and quick absorption.
• It supports your muscle growth.
• It reduces inflammation and lowers cholesterol levels.
• It stimulates blood sugar levels and increases insulin sensitivity.
• It is free from gluten and suitable for vegans

Customer Reviews: ISO 100

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 every 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. Its 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 1 g carbs!”

-clay m.

2. Select Vegan Protein by PEScience

Select Vegan Protein is a plant-based protein blend designed to closely match the amino acid profile of dairy. It is free from soy, lactose, and gluten, and is non-GMO. 

This blend provides 20g of protein per serving from brown rice and pea protein, both of which contain essential amino acids. This product is suitable for vegans, vegetarians, and individuals seeking a plant-based protein source.

Key Ingredients of Select Vegan Protein

1. Pea Protein Concentrate: This is the primary protein source, providing essential amino acids that support muscle growth and recovery. Pea protein is known for its high biological value and is a good alternative for those who are lactose intolerant.
2. Brown Rice Protein Concentrate: This ingredient complements pea protein by adding to the overall amino acid profile. Brown rice protein also contains essential amino acids and has been shown to support muscle gains effectively.
3. Natural Flavor: Used to enhance the taste of the protein powder without artificial additives.
4. Cocoa Powder (Processed with Alkali): This ingredient is included in chocolate-flavored varieties to provide a rich chocolate taste.
5. Stevia Extract: A natural sweetener that adds sweetness without the calories associated with sugar, making it suitable for those looking to reduce sugar intake.
6. Salt: Added for flavor enhancement and to balance the overall taste of the product.
7. Guar Gum: This is an emulsifier that improves the texture and mixability of the protein powder, helping it blend smoothly in liquids.

Key Benefits of Select Vegan Protein

• This product is free from soy, gluten, and lactose, making it suitable for those with dietary restrictions or lactose intolerance.
• It is non-GMO and has been third-party tested for purity, ensuring high-quality standards.
• It provides a complete amino acid profile to promote muscle growth and recovery.
• It is ideal for your weight loss and/or calorie-controlled diet.
• It also contains digestive enzymes to enhance your nutrient absorption.
• It comes with a great taste profile.
• It mixes easily and reduces your digestive discomfort.

Customer Reviews: Select Vegan Protein

 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 cinammon and peanut butter. It mixes easily and i never get bloated or gassy. It’s a great clean protein with 20gs of protein per one scoop. If you are thinking about it go for it, it’s a great one.”

-Dan

3. Isomorph 28 by APS Nutrition

APS Nutrition IsoMorph 28 contains a blend of four whey protein isolates, including hydrolyzed whey protein isolate. It is manufactured in a GMP-certified facility. 

Each serving provides a range of whey protein fractions, essential amino acids, and glutamine peptides. Each scoop delivers 28 grams of protein with minimal carbohydrates and 0.5 grams of fat.

IsoMorph 28 Pure Whey Isolate undergoes four processing methods: ultra-filtration, micro-filtration, ion exchange, and hydrolysis. These processes produce a whey isolate with at least 90% protein content while minimizing lactose and fat. 

The advanced techniques effectively separate the protein from non-protein components, resulting in a highly purified and concentrated whey protein isolate.

Whey protein isolate is known for being 90% protein by weight, which means it is low in carbs and fat and virtually lactose-free. The protein undergoes cold processing, micro, and ultra-filtration, and remains un-denatured to produce a wholesome form of whey protein.

Key Ingredients of Isomorph 28

1. Cold Processed Micro & Ultra-Filtered Whey Protein Isolate: This is the primary source of protein in the supplement, providing a high concentration of protein while being low in fat and lactose. The cold processing method helps preserve the protein's integrity.
2. Ion Exchange Whey Protein Isolate: This form of whey protein undergoes ion exchange processing to enhance purity and protein content, ensuring minimal impurities.
3. Hydrolyzed Whey Protein Isolate: This type of whey protein is pre-digested, allowing for faster absorption and quicker delivery of amino acids to the muscles, which is beneficial for recovery after workouts.
4. Xanthan Gum: A thickening agent that helps improve the texture and consistency of the protein shake, ensuring it mixes well with liquids.
5. Cellulose Gum: Another thickening agent that aids in achieving a smooth texture and enhances mixability.
6. Naturally Sweet™ (Blend of Erythritol, Maltitol, Maltodextrin, Xylitol, Tagatose, Sucralose): This blend consists of various sweeteners that provide sweetness without adding significant calories or sugars. Erythritol and xylitol are sugar alcohols that do not spike blood sugar levels.

Key Benefits of Isomorph 28

• It contains 90% whey protein.
• It is cold processed, un-denatured, and micro & ultra-filtered, to produce the most wholesome form of whey protein available.
• Each batch is made in the APS GMP facility guaranteeing its quality.
• It increases your strength and endurance.
• It enhances lean muscle growth.
• It speeds up your recovery.
• It boosts your energy levels.
• It increases your protein synthesis.
• It improves nitrogen balance.

4. Myogenix Critical Mass

Critical Mass is a comprehensive lean mass gainer that provides 60 grams of protein per serving from whey protein isolates and milk protein isolates. Its ultra-low lactose and low glycemic formula makes it easy to digest, minimizing bloating and gas while promoting significant muscle gains.

This product includes two unique mass-building ingredients: MassFat and WaxyMass. MassFat combines healthy fats to support muscle growth and anabolic processes, while WaxyMass provides waxy maize carbohydrates to optimize energy and recovery. 

Additionally, the formulation contains vitamins such as Vitamin C and B Vitamins, along with Alpha Lipoic Acid, which contribute to overall health and recovery.

Key Ingredients of Critical Mass

Critical Mass Zero Lactose Protein Blend:

• Ultra-filtered lactose-free Milk Protein Isolate: A high-quality protein source that provides essential amino acids without lactose, promoting muscle recovery.
• Cross Flow Micro Filtered Lactose-Free Whey Protein Isolate: Another excellent protein source that is rapidly absorbed, aiding in post-workout recovery.

Critical Mass Carbohydrates:

• Maltodextrin: A fast-digesting carbohydrate that provides quick energy and helps replenish glycogen stores after exercise.
• Cane Juice Solids: A natural sweetener that adds carbohydrates and enhances flavor.
• WaxyMass™ (High Molecular Weight Waxymaize Polymers): A specialized carbohydrate designed for rapid absorption to drive nutrients into muscles.
• Chicory Extract: A source of inulin, which acts as a prebiotic fiber to support digestive health.
• Oat Fiber: Provides additional fiber for digestive health and helps maintain fullness.
• Rice Bran: Adds fiber and nutrients while contributing to the carbohydrate content.

MassFat™:

• Canola Oil: A source of healthy fats that can help increase calorie intake for weight gain.
• Sunflower Oil: Another source of healthy fats, rich in polyunsaturated fatty acids.
• Cold-Pressed Flax Seed: Provides omega-3 fatty acids, supporting heart health and reducing inflammation.
• Borage Oil: Contains gamma-linolenic acid (GLA), which may help with inflammation and overall health.
• Conjugated Linoleic Acid (CLA): A fatty acid that may help reduce body fat while preserving lean muscle mass.

Amino Stack™:

• Micronized Creatine Monohydrate: Enhances strength and power by increasing ATP production, supporting muscle growth.
• MagnaPower Creatine: A patented form of creatine for superior absorption, maximizing muscle volume and power.
• L-Glutamine: An amino acid that aids in recovery, reduces muscle soreness, and supports immune function.

Key Benefits of Critical Mass

• This protein powder provides a whopping 60g of protein per serving.
• It is ideal for those looking to gain weight and muscle.
• It boosts your mass gains.
• It accelerates your muscle recovery.
• This lactose-free formula has zero bloating and is easy on your digestive system.
• It offers sustained energy.
• It also includes healthy fats for an anabolic boost.
• It helps reduce fat gains while bulking.
• It also supports your overall absorption.

Customer Reviews: Critical Mass

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 ***********, without adding any fat. Also tastes great and mixes easily. Highly recommended.”

-Tim

my phenix after shock

”This product I love it does what ist made for!! Good high quality protein use after each workout , and I feel good taste 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.

Benefits of Lactose-Free Protein Powder

The primary benefit of lactose-free protein powder is that it allows people with lactose intolerance or dairy sensitivities to enjoy the advantages of protein supplementation without experiencing uncomfortable digestive symptoms. 

Here's a more detailed look at the benefits:

• Avoids Digestive Discomfort: This is the most significant benefit. Lactose-free protein powders eliminate the lactose that causes bloating, gas, cramps, and diarrhea in lactose-intolerant individuals.
• Suitable for Dairy-Free Diets: Whether due to lactose intolerance, milk allergy, or personal preference (like veganism), lactose-free protein is a suitable option for those avoiding dairy products.
• Better Absorption: With less digestive stress, your body can absorb nutrients more efficiently, maximizing the benefits of the protein.
• Gentler on the Stomach: If you struggle with dairy-based proteins, lactose-free options are gentler and easier on the stomach, making them a good alternative.
• Supports Muscle Growth and Recovery: Like regular whey protein (which contains lactose), lactose-free options still provide essential amino acids needed for muscle protein synthesis, which is crucial for muscle growth and repair after exercise.
• Reduced Risk of Allergies: For those with dairy allergies or sensitivities, lactose-free protein powders offer a safe alternative to traditional dairy-based proteins.
• Helps with Weight Management: Many lactose-free protein powders are low in fat and carbohydrates, making them a good choice for those aiming to maintain or lose weight.
• Convenience: Lactose-free protein powders are easy to incorporate into smoothies, shakes, or baked goods, making it simple to boost daily protein intake without the discomfort associated with lactose.

How to Choose the Best Lactose-Free Protein Powder

Choosing the right lactose-free protein powder depends on several factors. Here's what to consider:

Protein Source:

• Plant-based: Options like pea, rice, soy, hemp, and brown rice protein are naturally lactose-free. Consider if you have any other allergies (e.g., soy). Blends of plant proteins can offer a more complete amino acid profile.
• Whey Protein Isolate: While derived from milk, whey protein isolate undergoes extra processing to remove most of the lactose. Many people with mild lactose intolerance can tolerate it. Hydrolyzed whey isolate is processed even further, making it even easier to digest.

Ingredients and Additives:

• Check the label: Look for minimal added sugars, artificial sweeteners, flavors, and colors.
• Consider your dietary needs: If you have other dietary restrictions (e.g., gluten-free, soy-free), make sure the product meets those needs.

Consider Your Dietary Goals: If you're aiming for weight loss, choose powders with fewer carbs and fats. If muscle gain is your goal, opt for powders with a higher protein content.

Third-Party Testing: Some brands have their products tested by third-party organizations for purity and quality. This can provide extra assurance.

Taste and Texture: Choose a protein powder that has a pleasant taste and smooth texture, as this will make it easier to drink regularly.

Digestibility: Make sure the protein powder is easy to digest and free from ingredients that might cause discomfort.

A Sample Best Dairy-Free Protein Shake Recipe to Make at Home

Ingredients:

• 1 scoop of dairy-free protein powder (such as pea protein or a vegan blend)
• 1 cup of almond milk (or any other non-dairy milk like coconut, soy, or oat milk)
• 1 banana (fresh or frozen for a creamier texture)
• 1 tablespoon of almond butter (or peanut butter for extra flavor)
• A handful of spinach (optional, for extra vitamins without changing the taste)
• Ice cubes (optional, for a colder shake)

Instructions:

1. Combine ingredients: Add the protein powder, almond milk, banana, and almond butter to a blender.
2. Add ice (optional): If you prefer a colder, thicker shake, add a few ice cubes.
3. Add Spinach (If Using): Toss in the handful of spinach if you want to boost the vitamins.
4. Blend until smooth: Blend all ingredients on high speed until completely smooth and creamy. This should take about 30-60 seconds, depending on your blender.
5. Adjust consistency (if needed): If the shake is too thick, add a little more almond milk until you reach your desired consistency. If it's too thin, add a few more ice cubes or a small amount of frozen fruit.
6. Pour and enjoy: Pour the shake into a glass and enjoy immediately.

FAQs: Lactose-free Protein Shakes

Q: How do I know if a protein powder is lactose-free?

A: Check the label. It will usually say "lactose-free" or mention that it’s made from whey isolate, pea protein, or rice protein, which are typically low in or free from lactose.

Q: Are lactose-free protein powders suitable for vegans?

A: Some lactose-free protein powders, like those made from pea, rice, or hemp protein, are suitable for vegans. Always check the ingredients to make sure they fit your dietary needs.

Q: How much protein should I include in my shake?

A: The amount of protein you need depends on your individual goals, activity level, and dietary needs. A common recommendation is to aim for about 20-30 grams of protein per shake for muscle recovery.

Q: Is whey protein isolate completely lactose-free?

A: While whey protein isolate undergoes processing to remove most lactose, trace amounts may still be present. Many people with mild lactose intolerance can tolerate it, but those with severe intolerance should choose plant-based options.

Q: Are plant-based protein powders as effective as whey protein for muscle building?

A: Yes, plant-based protein powders can be effective for muscle building, especially when using blends that provide a complete amino acid profile.

Q: Is Lactose-Free the Same as Dairy-Free?

A: No, they are not the same.

• Lactose-free means that the product has had the lactose (milk sugar) removed, but it can still contain other dairy ingredients like milk protein or fat.
• Dairy-free means the product contains no dairy at all, including both lactose and other components like milk protein, and fat.

If you need to avoid all dairy, make sure to choose products labeled as "dairy-free" rather than just "lactose-free."

Q: If I'm vegan, should I choose lactose-free or dairy-free?

A: You should choose dairy-free. Vegan diets exclude all animal products, including milk and milk-derived ingredients.

Final Thoughts

Lactose-free protein shakes are an excellent option for those looking to meet their protein needs without the discomfort caused by lactose. We explored various lactose-free protein powder options, including plant-based and whey isolate varieties. 

We have also discussed the advantages of lactose-free protein shakes, how to choose the best product, and how to make delicious shakes at home.

From digestion-friendly options to dairy-free recipes, lactose-free protein shakes offer versatility and convenience for a variety of lifestyles. This makes them a reliable option for anyone focused on health, fitness, or simply avoiding dairy products.

Sources:

https://biteswithblair.com/dairy-free-protein-shakes/

https://phxvegandietitian.com/best-lactose-free-protein-powders/

https://www.garagegymreviews.com/best-lactose-free-protein-powder

https://barbend.com/best-lactose-free-protein-powders/

https://www.strongsupplementshop.com/iso-100-by-dymatize-nutrition

https://www.strongsupplementshop.com/select-vegan-protein-by-pescience

https://www.strongsupplementshop.com/isomorph-by-aps-nutrition

https://www.strongsupplementshop.com/after-shock-critical-mass-by-myogenix