Best Dairy-Free & Lactose-Free Protein Shakes (Vegan)

Looking for the best dairy free protein shakes? You're in the right place. I've taste tested and analyzed the nutrition information on tons of pre-made, powdered, and homemade protein shakes. Read on to see my top recommendations as a registered dietitian, vegan bodybuilder, and busy mom of 2!

Why Choose Dairy Free Protein Shakes?

Drinking a protein nutritional supplement or eating vegan protein bars can help fill gaps and make meeting protein needs easier and more convenient (you busy moms and professionals out there.. I see you!)

People with lactose intolerance often have issues tolerating dairy-based protein shakes. Even though whey protein has less lactose than milk itself, it still does contain some lactose that can cause digestion issues.

If you're trying to build muscle and need more protein, they can be super easy to grab and go when you're in a rush but need to get in those grams of protein for the gains!

Dairy-free protein shakes would also be suitable for people with a milk allergy or those following a plant-based diet. Whatever your reason may be, there are plenty of dairy-free and lactose free protein shakes on the market.

How Much Protein Do We Need?

The RDA for dietary protein is currently 0.8 g/kg body weight per day. Yet, some experts believe this number is too low, especially for athletes, vegans, and older adults.

A better protein goal is 1.2-1.6 g/kg protein depending on the particular case. In some instances, up to 2.2 g/kg may be beneficial but this is not necessary for most people and athletes.

For example, the ideal protein range for a 150-pound person would be 82-109g of protein (with a bare minimum of 55g and a maximum of 150g).

There's no evidence to show that protein intake above 2.2 g/kg has any benefits to muscle gain. In fact, chronic intake above 2 g/kg may actually have adverse effects on kidneys, blood vessels, and digestion. (1)

Best (Pre-Made) Non Dairy Protein Shakes

While I love making protein shakes and smoothies myself at home (see the recipes at the end of the post!), sometimes the convenience of a pre-made shake is very useful.. like when you're rushing out the door to work or with kids in tow!

If I'm traveling, tired, sick, or in a hurry, I love having pre-made dairy free protein shakes on hand in my fridge.

I've tried tons of the vegan protein shakes out there so you don't have to. Here are my favorites.

Owyn

Owyn has different protein shakes for different uses. They are all free of the top 8 allergens, contain no sugar alcohols, and are non-GMO. The protein base is a blend of pea protein and pumpkin seed protein and they are sweetened with cane sugar and monk fruit extract.

The Complete Nutrition Shakes

• have a good balance of fat, carbs, and protein plus vitamins and minerals
• ideal for a snack or post-workout drink
• provide 250 calories, 8g fat, 30g carbs (including 3g fiber and 4g sugar), and 20g high-quality protein

The Protein Shakes

• less calories and carbs than the complete shakes
• does not contain vitamin and mineral blend
• useful for increasing protein intake without significantly increasing carb intake
• can be used as a small snack or with a lower-protein meal to help boost protein
• provide 180 calories, 7g fat, 10g carbs (including 5g fiber and 4g sugar), and 20g protein

The Pro Elite High Protein Shakes

• have even less carbs and more protein than the other two options
• does not contain vitamin and mineral blend
• useful for situations such as a bodybuilding cutting season or when consumed with a lower-protein meal to boost overall protein intake
• provide 230 calories, 7g fat, 7g carbs (including 7g fiber and 0g sugar), and 35g protein

My personal favorite OWYN shakes based on taste and nutrition are the dark chocolate protein shakes.

They are available on Amazon you decide to try OWYN shakes.

Ripple

Ripple protein shakes come in chocolate, vanilla, and coffee flavors. The coffee flavor contains 75mg caffeine. They're non-GMO, dairy-free, gluten-free, nut-free, soy-free, and lactose-free.

The protein base is pea protein and they are sweetened with cane sugar and monk fruit extract. Depending on the flavor, they provide 200 calories, 7-8g fat, 12-13g carbs (including 1-2g fiber and 9g sugar), and 20g of protein.

They are an excellent source of calcium and phosphorus and a good source of potassium. My personal favorite flavors are vanilla and chocolate.

Koia

Koia protein shakes come in a wide variety of flavors including cacao bean, vanilla bean, chocolate banana, cold brew coffee, cinnamon horchata, chocolate peanut butter, and coconut almond. They are all non-GMO, gluten-free, soy-free, and dairy-free.

The protein base is a blend of brown rice protein, pea protein, and chickpea protein and they are sweetened with cane sugar and monk fruit extract.

Most of the Koia dairy-free protein shakes provide 190 calories, 7g fat, 13g carbs (including 7g fiber and 4g sugar), and 18g protein.

Orgain

Orgain offers nutritional shakes and protein shakes. I personally prefer the flavor of the nutritional shakes over the protein shakes because they are sweetened. But the protein shakes may be useful for someone trying to limit their sugar intake.

Their products are all organic but not all of their shakes are vegan or dairy-free. So be sure to choose their plant-based shakes if you avoid dairy.

Nutritional Shakes

• protein base is blend of pea protein and chia seeds
• sweetened with rice dextrin and cane sugar
• contain added vitamins and minerals
• contain "fruit and vegetable blend" (only in small amount)
• provide 220 calories, 7g fat, 29g carbs (including 2g fiber and 10g sugar), and 16g protein

Protein Shakes

• protein base is pea protein
• sweetened with monk fruit extract only (so shakes are essentially sugar free)
• do not contain added vitamins and minerals
• contain "fruit and vegetable blend" (only in small amount)
• provide 150 calories, 4.5g fat, 9g carbs (including 1g fiber and 0g added sugars), and 20g protein

What To Look For in a Pre-Made Protein Shake

• Ingredients: Check out the ingredients to make sure the product contains no ingredients you are allergic or sensitive to and to see what protein base is used. It may be useful to look at other ingredients that are added as well to assess the overall nutrition of the product.
• Calories: Depending on the specific goals you have and what you plan to use the protein shake for, you may want to opt for a higher or lower calorie amount.
• Protein content: Protein drinks can range from 15-30+ grams of protein per serving. Choose the protein content that makes sense for your protein needs.
• Sugar content: Ideally, choose protein shakes that are lower in sugar unless it's being used specifically for sports nutrition during training.
• Fiber content: Higher fiber diets are beneficial for our blood sugar, fullness, gut health, and cholesterol levels but be aware of fiber content if you have difficulty tolerating high amounts.
• Additional vitamins or minerals added: Some protein shakes contain added vitamins and minerals, especially if it's considered a complete nutrition shake. If there are nutrients of concern for you, protein shakes may also help fill in vitamin and mineral gaps.
• Flavor: Protein shakes come in a variety of flavors but the most common are chocolate, vanilla, and coffee. Choose whichever flavor you like best.

Want some snacks to go with your dairy free protein shakes? Check out my post on the best high protein vegan snacks!

Types of Vegan & Lactose Free Protein Powder

For more detail, check out my post comparing soy protein vs pea protein powders.

Pea Protein

• By far the most common plant-based protein used in protein powders
• Similar digestibility as animal-based protein powders
• Contains all nine essential amino acids but is lower in methionine which is why it is often part of a protein blend
• Best choice for people with milk or soy allergies
• Newly being researched, but studies we have so far show no difference between pea protein and whey protein on muscle growth (see Plant Protein vs Animal Protein for Building Muscle section below for more information)

Soy Protein

• Same digestibility as animal-based protein powders
• Has been researched for longer so has more studies showing no difference in muscle growth and maintenance compared to animal-based protein (see Plant Protein vs Animal Protein for Building Muscle section below for more information)
• Contains all nine essential amino acids but is lower in methionine which is why it is often part of a protein blend

Almond Protein

• Made from grinding blanched almonds into a powder and removing some of the oil
• Easily digestible and has a similar digestibility to casein
• Good source of calcium, iron, and potassium
• Excellent source of fiber
• Newly being researched, but studies we have so far show that it was able to improve nitrogen balance and may be a functional plant-based alternative to whey.

Peanut Protein

• Peanut flour or powdered peanut butter that has had the most of the fat removed can be used as a protein supplement
• Lower in protein compared to pea and soy proteins
• Lower in methionine when used by itself
• Sometimes combined with other plant-based proteins in a blend for higher protein
• Examples include PB2, PBFit, and PB2 Pure

Hemp Protein

• Slightly lower in protein compared to pea and soy proteins when its hemp powder but comparable protein when its hemp protein concentrate
• Also contains omega-3 fatty acids
• Contains all nine essential amino acids but may be lower in some like lysine
• Similar digestibility as animal-based protein powders
• Less processed and higher fiber than other protein powders
• More gritty texture and stronger earthy flavor than pea or soy proteins

Other Plant-Based Protein Powders

These proteins are rarely available by themselves but are instead sometimes included as protein blends in plant-based protein powders.

• Pumpkin Seed Protein
• Sunflower Seed Protein
• Algae Protein
• Alfalfa Protein
• Rice Protein
• Chickpea Protein
• Watermelon Seed Protein

My Favorite Vegan Protein Powders

BPN

Bare Performance Nutrition (BPN) Vegan Protein is my current favorite and the protein powder I use daily. I love the peanut butter cookie flavor, which goes great in protein oatmeal. They also have oatmeal cookie, vanilla, and chocolate flavors.

I've found the BPN vegan protein to be one of the best I've ever tried as far as texture, taste, and protein content. This is the protein powder I recommend to all of my clients that are looking for a vegan or dairy-free protein powder to keep in stock in their pantry. I use it every single day in my protein oatmeal and on workout days in my post-workout smoothie.

The protein base is a blend of pea protein, watermelon seed protein, pumpkin seed protein, and peanut flour and it's sweetened with stevia and monk fruit extract.

It provides 120 calories, 3.5g fat, 2g carbs (including 1g fiber and 0g added sugar), and 21g protein.

If you want to try the BPN vegan protein powder, you can get it from Amazon.

Drink Wholesome

A new protein powder I've quickly fallen in love with is the vegan almond protein powder from Drink Wholesome. I use this powder in my recipe for protein pancakes. The main reason I like to use almond protein powder as a supplement to my pea protein powder above is to have more variety in my protein sources and because it has a much more neutral (non-protein-y) flavor for things like pancakes and baked goods.

With more and more concern about ultra-processed foods and concerning added ingredients, this protein powder is a great option for anyone looking for a minimally processed powder that is still comparable in nutrition and protein content to other protein powders.

Get this -- the only ingredient in their unflavored powder is almonds. And their vanilla and chocolate flavors only have 4 simple ingredients that we all know (almonds, coconut, vanilla or cocoa, and monk fruit).

If you want to know more about almond protein, check out my description of it above in the "types of vegan & lactose free protein powders" section.

Four tablespoons of the unflavored powder provides 110 calories, 3.5g fat, 9g carbs, 6g fiber, 1g sugar (0g added sugar), and 15g of protein!

I love to use this protein in a smoothie with frozen banana, frozen spinach, and unsweetened soy milk. It tastes great and doesn't have that "protein powder" taste.

You can use code biteswithblair for 10% off of your order if you decide to try any Drink Wholesome products. I love all three of the vegan flavors.

What To Look For in a Vegan Protein Powder

• Third-party testing: Protein powders are considered a supplement and are not regulated by the FDA. Therefore, they can sometimes contain added ingredients that are not listed on the label including heavy metals and performance enhancing drugs. For this reason, its important to choose protein powders that are third party tested. I also don't recommend giving protein powders to children.
• Serving size: Very often, vegan and plant-based protein powders require 2 or more scoops of the protein powder in order to get the full nutrition listed on the label. I prefer to only use protein powders that are 1 scoop per serving because it can be less palatable to include multiple scoops of protein powder in protein oatmeal or protein shakes. If less than the serving size is being used, you won't be getting the full amount of nutrients and protein listed on the label.
• Ingredients: Check out the ingredients to make sure the product contains no ingredients you are allergic or sensitive to and to see what main protein sources are used. If you need a lactose free protein powder, make sure it's vegan or is labeled lactose free. Assessing other ingredients may be helpful too if you choose to avoid or limit specific ingredients based on their nutrition.
• Calories: Look for plant-based protein powders between 120-180 calories per scoop. This will ensure you are getting a protein powder that is primarily protein and not a lot of fat or carbs.
• Protein content: Look for plant-based protein powders between 20-30 grams of plant-based protein per scoop.
• Sugar content: Ideally, look for protein powders with minimal sugar added.
• Fiber content: Higher fiber diets are beneficial for our blood sugar, fullness, gut health, and cholesterol levels but be aware of fiber content if you have difficulty tolerating high amounts.
• Additional vitamins/minerals/supplements: Vitamins and minerals may be helpful to fill in gaps in the diet, but beware of supplements and herbs added to protein powders as they may not have much research to back up their use.
• Flavor: Protein shakes come in a variety of flavors but the most common are chocolate, vanilla, coffee, and peanut butter. Choose whichever flavor you like best.

I spoke with Health.com on the best vegan protein powders. Check out the article for more in-depth reviews on various vegan protein powders!

Best Dairy Free Protein Shake Recipes

If you do have the time, making homemade smoothies is a great choice!

With homemade protein shakes, you're able to add in other whole food ingredients like fruits, veggies, nuts, and seeds. This helps add in anti-inflammatory compounds and antioxidants that can help decrease inflammation, promote health, and speed up exercise recovery.

Here are a few of my favorite homemade dairy free & lactose free protein shakes made by other registered dietitians and food bloggers.

Chocolate Banana Smoothie

This Chocolate Banana Smoothie by Free Your Fork is a total classic. You can never go wrong with chocolate, peanut butter, and banana. It provides 396 calories and 25g of protein.

Green Smoothie with Mango

This Green Smoothie with Mango by Nourished With Natalie is full of Vitamin A and Vitamin C from the spinach and mango. It provides 216 calories and 8g of protein (which can easily be increased depending on how much protein powder you choose to use).

Berry Smoothie with Peanut Butter

This Berry Smoothie with Peanut Butter by Being Nutritious is a great choice for anyone who wants a protein shake without having to use protein powder. It provides 307 calories and 13g protein.

Chocolate Cherry Smoothie

This Chocolate Cherry Smoothie by Malina Malkani Nutrition has been my recent obsession, and the cherries have tons of antioxidants to help with exercise recovery and inflammation. It provides 473 calories and 18g protein.

Ginger Berry Smoothie

This Vegan Ginger Berry Smoothie by Dietitian Debbie is so simple with just a handful of ingredients. The berries give a vibrant color and adding ginger will give it a nice kick. It provides 439 calories and 31g protein.

Vegan Pumpkin Smoothie

This Vegan Pumpkin Smoothie by Chenée Today is a delicious and healthy vegan protein smoothie option for anyone who loves pumpkin spice. It provides 259 calories and 15g protein.

Creamy Peanut Butter Smoothie Without Banana

This Creamy Peanut Butter Smoothie Without Banana by My Plantiful Cooking is a great option for anyone who is allergic to banana, doesn't like it, or just wants to change things up. It provides 421 calories and 25g protein.

Plant Protein vs Animal Protein for Building Muscle

Digestibility

While there is sometimes concern about lower digestibility of plant-based proteins compared with animal-based proteins like whey, the Protein Digestibility Corrected Amino Acid Scores (PDCAAS) are comparable for protein supplements.

Whey, casein, and soy protein isolate all scored 1.0 (highest possible). Pea protein isolate scored 0.93 and pea protein concentrate scored 0.89. The digestibility scores of plant-based protein supplements are only slightly below if not equal to animal-based protein sources. (2)

The issue of digestibility is more relevant when talking about protein coming from whole food sources rather than supplements. Plant-based protein from whole foods can have slightly lower digestibility than animal sources due to the presence of fiber and other compounds. But this is mitigated when vegans consume adequate protein overall.

Soy, Pea, and Whey Protein Powder

A meta-analysis, which is considered the highest level of evidence, concluded that soy vs whey protein supplementation showed no differences in muscle gains and strength in response to resistance training. (3)

Soy protein that has been studied extensively. However, the research on pea protein has just recently started catching up. While there are not meta-analyses showing pea protein's effects on muscles yet, randomized controlled trials have found similar results as soy.

In a 2015 double-blind randomized controlled trial (RCT), men completed 12 weeks of resistance training with 25g of whey or pea protein twice a day. Protein supplementation resulted in greater increase in muscle thickness and there was no difference between the two protein groups. (4)

Omnivores vs Vegetarians

It's important to pay attention to study design when interpreting scientific evidence. For example, in a study comparing muscle gain and body composition of omnivores and vegetarians, the researchers concluded that omnivores gained more muscle mass over 12 weeks.

However, after looking closer, this was because the vegetarians were consuming less protein overall and the researchers made no effort to have the omnivores and vegetarians eating the same amount of protein and macronutrient percentages. (5)

In fact, in a subsequent study including one of the researchers from the previous study, they found that the source of protein (beef vs soy) did not make a difference for muscle strength and size when adequate protein was consumed overall. (6)

Conclusion

Long story short, there is little difference in plant-based and animal-based protein, especially with protein supplements, for muscle gains as long as adequate protein is consumed. (7)

People following vegan and vegetarian diets may need to be intentional about including protein-rich foods, but the same applies to most people regardless of the type of diet they follow.