Lactose Intolerant? Here are Five of the Best Milk-Free Protein Powders
Whether you’re eating out or cooking at home, lactose intolerance is a frustrating thing. The western world is built around milk and dairy products, and they’re in almost everything.
Gaining muscle is difficult enough without having dietary restrictions added in. So what are some good, lactose free protein powder options?
Fortunately, there are some awesome options around these days, and that number keeps growing. Different protein sources are coming to the market, and they’re overwhelmingly dairy free.
This piece is written for anyone who needs a milk free protein powder for lactose intolerance. We’ll be analyzing a few of my favourites on the market, reviewing each one for taste, mixability, nutritional content and price tag.
Importantly, I will break down each supplement into cost-per-serving.
Hopefully I’ll point you in the right direction!
If you’re looking for a dairy free protein supplement for ethical reasons, check out my article on vegetarian / vegan powders here.
1) Muscle Egg: A fully lactose free protein supplement, great taste
OK, so MuscleEgg isn’t strictly a ‘powder’. It’s actually an egg white mixture that’s a liquid, but it serves the same purpose.
In fact, it has a major advantage over most powders in that it mixes perfectly. No clumps or gritty taste… bonus!
Another key advantage is that MuscleEgg can be enjoyed on its own. It’s literally just egg white, but there are some flavoured options to choose from. You can use the plain MuscleEgg for cooking, or you can drink it on its own.
I love that it’s such an easy go-to source of nutrition on the go. If you’re in a rush, just drink it. If you have more time, make a delicious smoothie.
Taste: Fantastic! Rave reviews for this egg based protein supplement. They have chosen flavours that perfectly compliment the texture (which is similar to chocolate milk).
Personal faves include cake batter and vanilla. Vanilla can effectively serve as a protein rich milk replacement for cereals.
Mixability: As mentioned before, excellent. It’s not a powder so you don’t have to worry about clumps. Blends well with most ingredients.
Nutritional Benefit: Egg white is one of the best protein sources around. It’s a complete protein, and because the yolks are removed it has zero cholesterol. There are 25 grams of protein per cup.
It is also gluten and soy free.
Price: I’d consider Muscle Egg to be a good value. It’s hard to compare apples to apples with powders, but you can get 2 gallons for just over $60. In total, that’s equivalent to 28 dozen eggs. If you were to consider 1 cup as a single serving, that comes out to around $2 per serving.
Other Notes: There is an expiration date for MuscleEgg. It’ll last for about 4 weeks, but you can freeze it, in which case it’ll last for a year. As this contains egg, it’s obviously not vegan friendly.
Overall, MuscleEgg is a great, dairy-free protein booster that’s easy to consume, budget friendly and tastes great.
2) Orgain: A plant-derived, lactose free protein powder
Plant-based protein powders have a bad rap. They’re known for a gritty consistency and bitter aftertaste, right? Wrong!
Orgain has developed a great, milk free protein shake that mixes nicely and tastes fantastic. What’s their secret?
The protein comes from various grains, which are ground down until incredibly fine and sweetened in a natural way. The result is a shake that’s not only digestible, it’s legitimately good! The texture when blended can be downright creamy, and you’ll forget that you’re drinking things like chia and hemp.
Taste: Very good. They definitely get those ‘milkshake’ flavours right. And the good news is that it’s flavoured with stevia, which is a preferable sweetener to something artificial like aspartame, in my opinion.
Mixability: They’ve done a nice job of powderizing grains and seeds that are notorious for being gritty. I do recommend blending it, as just mixing with water isn’t ideal. Is it the smoothest around? No, but it’s not half bad!
Nutritional Benefit: Coming from chia, hemp, rice and pea sources, this is a protein powder that’s truly dairy free. It contains 21 grams of protein per serving (which is about 2 scoops, or 46 grams.)
This supplement is also soy and gluten free, and contains no added sugar.
Price: There’s a markup for most milk free nutritional supplements, but this one isn’t bad. You’ll pay around $37 for a 2 pound container, which has about 20 servings. That’s about $1.85 per serving — decent.
A rich protein source from plant-based ingredients? Check! A suitable supplement for the lactose intolerant? Check. Good taste? Check. Orgain makes this list with flying colours.
3) Maca Up: A highly digestible, dairy free, vegan friendly protein powder
For anyone who’s lived in the world of vegan and lactose free supplements, you’ll know there’s a common problem in many plant based powders: digestibility.
Maca Up, by Paradise Herbs, has put together a good, milk free protein shake powder that is highly digestible.
If you’re experiencing bloating, gas, and a rumbly stomach with other offerings, give this one a whirl.
Many vegan powders make use of hemp, which doesn’t agree with everyone. Maca Up does not, instead relying on pea, rice and maca derived protein.
Maca is a South American root, grown mainly in Peru. It is similar to turnip in shape and size, but when powdered it has a high nutritional value and can substitute things like wheat or rice flour.
Maca Up is a dairy-less protein powder with great reviews and high points for nutrition.
Taste: With no hemp (which can be bitter), Maca Up tastes delightful. The best way to describe it is light; it doesn’t overpower your smoothies, and it doesn’t feel heavy in your stomach.
Mixability: It will mix readily with just about anything. It’s slightly chalky, so I definitely recommend using a blender to ensure it’s properly emulsified.
Nutritional Benefit: Maca Up is different from a lot of other dairy free protein powders in that they’ve included a digestive enzyme to help ease absorption. It’s called Aminogen, and it not only helps reduce gas and bloating, it also increases absorption of amino acids such as glutamine and arginine.
Each serving of 32 grams contains 21 grams of protein. That’s just a single scoop.
It is free of hemp, soy, dairy, gluten and animal protein, so therefore vegan friendly too.
Price: With Maca Up, you’ll get about 14 servings per container, and it’ll cost you around $20. That’s around $1.43 per serving, which isn’t bad at all.
My main beef is with the container size. I wish they’d provide larger sizes so you don’t need to order as often.
MacaUp is a worthwhile protein supplement powder to consider. It’s dairy & lactose free, affordable and mixable. I just wish they’d serve it in larger containers!
4) True Vitality: A ‘green’ protein powder for lactose intolerant people
Made by Green Foods, True Vitality has great taste, mixability and reviews. It has enzymes up the wazoo. It’s affordable.
If you’re a big fan of ‘green’ style smoothies and drinks, this should probably be your best bet. The green primarily comes from the spirulina and chlorella, which are algae rich in both protein and vitamins.
Anyone who has tried green drinks know that they have a unique, acquired taste. True Vitality has a less strong ‘green’ flavour, but it’s still there. I love it, personally!
You can get it in flavoured form (with chocolate & vanilla being your choices), or you can opt for unflavoured if you want.
So what makes True Vitality one of the best dairy free protein powders exactly?
Taste: Despite containing protein sources from several grains, this mixture is smooth and delicious. It’s not too sweet but far from bland. I’d recommend making sure your base liquid is cold, it enhances the taste.
It’s very light on your stomach, so it makes a good pre-or-post-workout shake.
Mixability: It’s really smooth. You can just mix it with water, milk or whatever without issue. It dissolves easily and doesn’t taste overly gritty.
It’s even further enhanced when blended. It resists clumping and distributes evenly throughout the glass.
Nutritional Benefit: This is a really rich powder. It’s almost a meal replacement, since it has a pretty good ratio of carbohydrates and proteins.
The nutrition comes mostly from hemp, rice, pea, barley, and of course spirulina and chlorella.
In total, you get 15g of protein per serving. That’s less than the competition, but they lack a lot of the extras this one comes with. For example, you get a full serving of vitamin A, C, D, E, B3, B6 and B12 vitamins, among others.
Price: Again, this is a smaller container, with only 14 servings per. However, the price tag is pretty low, so the price comes in at around $1.57 per serving. That’s quite good, especially considering the vitamin content and energy you’ll get from it.
True Vitality is a popular, tasty and energy rich protein powder for lactose intolerant people. Check it out!
5) Vega Sport: A popular, dairy-less protein powder made for muscle gain
You may recognize this brand, as they’re a fairly big name. With this supplement, they’ve made a vegan friendly, lactose free protein shake that is formulated for big gains.
It’s available in a number of flavour options, and unlike others reviewed here each tub is quite sizeable.
It’s also specially designed to contain the amino acid formula your body will need to build muscle in rapid fashion. Let’s get into the nitty gritty.
Taste: Mild, light and delicious, all of the flavours are excellent. Few blended smoothies can mimic that ‘ice cream’ smoothness, but this one has it down.
Mixability: Despite using mostly grain and legume sourced proteins, Vega Sport mixes really nicely. Grittiness is very low, and if you decide to blend it be prepared for creamy smoothness. Even so, you can just use a shaker with this product and it’s quite palatable.
Nutritional Benefit: Vega Sport contains a whopping 25 grams of protein per serving. That comes from pea, sprouted grain rice, alfalfa, and sacha inchi.
The mix also contains a good amount of branched chain amino acids, which are essential to repairing and rebuilding your muscles after an intense workout.
Price: At first glance, the price tag will seem quite high for Vega Sport, but if you break it down it’s not bad at all. Remember that one serving is just one scoop, and that contains 25 grams of protein.
It works out to about $1.96 per serving. That’s higher than some of the competitors here, but it’s also more protein packed, so it’s up to you.
This high performance protein mixture is well suited for muscle gain on a lactose free diet. It has plenty of good reviews, be sure to read up.
Anything I Missed?
Did I miss an important one? Be sure to list some of your favourite milk free protein powders, shakes and supplements in the comments section below.
Thanks for reading!