What are the best lactose-free protein shakes?

drink wholesome makes the best lactose-free protein shakes. They are dairy-free and safe for people with lactose intolerance and sensitive stomachs. Enjoy a gut-friendly protein boost without the extra processing and added junk. Order samples to see if our lactose-free protein shakes are right for you.


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drink wholesome makes the best lactose-free protein shakes.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

What is lactose? 

Lactose is the sugar in milk and dairy products like yogurt, ice cream, and whey protein. It forms when two other sugars, glucose and galactose, join together.

What is lactose intolerance? 

An enzyme called lactase is needed to digest lactose. Lactose intolerance occurs when the body does not make enough of this enzyme. People who are lactose intolerant experience symptoms like bloating and diarrhea after eating or drinking dairy products.

It is estimated that roughly two thirds of the world’s population has some degree of lactose intolerance. This makes sense because humans no longer “need” the ability to digest milk after breastfeeding, so they begin to produce less lactase.

What does lactose-free mean? 

If a food is lactose-free, it does not contain any lactose. Lactose-free does not mean dairy-free. A product can be lactose-free and still contain dairy. A dairy-free product, on the other hand, is necessarily lactose free. This is important to understand if you have a dairy allergy.


Do protein shakes contain lactose?

Whey and casein protein, which are byproducts of cheese and yogurt production, contain lactose. If you are lactose intolerant, protein supplements made with whey and casein are not a good choice. Goat’s milk also contains lactose, so it is a good idea to avoid goat’s milk-based protein shakes and powders too.

It is worth mentioning that some dairy-based protein supplements are lactose-free, meaning that most or all of the lactose has been removed. Although this may seem like a good option, these products are extremely processed, which is bad news for your gut.

Straight from the cow, whey is 75% lactose. In order to remove all of that sugar, manufacturers have to resort to mechanical and chemical processing, turning your food into a science experiment. I therefore recommend that you find a minimally-processed, dairy-free alternative. My top choice is egg white protein.

Some people will tell you that egg white or plant protein does not measure up to whey protein, which this is simply not true. Whey protein is a highly bioavailable complete protein, but that does not make it better than any other dietary protein.

Bioavailability is a measurement of how well the body can absorb and use a nutrient. It is measured on a scale of 0-100%, and both whey and egg white protein score 100%. Most plant proteins score lower, but this is nothing to be concerned about. It just means that you have to eat a few more plants in order to get the nutritional benefits of whey or egg whites.

Lots of people also praise whey for its complete amino acid profile, which is misleading. A complete protein is a protein that contains all of the amino acids that the body needs, but cannot produce on its own. Not all dietary proteins are complete, but if you eat a balanced diet, this is nothing to worry about.

In other words, eating a variety of proteins will give you all of the amino acids that you need. For the record, egg whites, like whey, have a complete amino acid profile. Most plant proteins do not, but again, if you are getting your protein from a variety of foods, this does not matter.

What are the best protein shakes that are lactose free? 

The best lactose-free protein shakes are made with a short list of simple ingredients. If you are looking for a protein shake that is lactose-free, you probably have lactose intolerance or a sensitive stomach. It follows that in addition to lactose, you also want to avoid food additives.

Emulsifiers (soy and sunflower lecithin), thickeners (xanthan gum, guar gum, etc.), artificial sweeteners (sucralose, acesulfame potassium, etc.), sugar alcohols (erythritol, xylitol, etc.), and flavorings (natural and artificial flavors) are all hard to digest, and can upset your stomach. Keep reading to learn more.


Why drink wholesome

drink wholesome is additive-free.

One of the reasons why we make the best lactose-free protein shakes is that we do not use food additives. Even in small quantities, additives can cause painful side effects, especially if you have pre-existing gut issues.

Additives are not real food, making them hard to digest. As a result, they spend extra time in your digestive tract, giving your gut bacteria extra time to ferment them. This produces gas, which can cause bloating, flatulence, and stomach pain. Gas can also slow the movement of food through your colon, leading to constipation. For some people, incompletely digested food additives can have the opposite outcome. That is, they cause your colon to absorb extra water, which leads to diarrhea.

Here is a list of the most common food additives in protein shakes and powders:

acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol

Regularly consuming food additives can disrupt regulatory pathways in your intestines, paving the way for inflammatory bowel disease (IBD) and other chronic inflammatory conditions. Food additives, notably artificial sweeteners and sugar substitutes, can also destabilize your gut’s microbiome. An unbalanced gut microbiome is a significant contributor to inflammation,  and is associated with the development of many chronic diseases.

the alternative:

Protein Matrix Comprised of (Whey Protein Concentrate,  Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids,  Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain

vegan vanilla protein powder serving suggestion
vanilla protein powder lifestyle image 1

drink wholesome is made with real foods.

Another reason why we make the best protein shakes that are lactose-free is that we do not use protein concentrates or isolates. Nearly all other protein supplements use one or both of these protein sources, which are high protein foods stripped of everything except their protein content. Making protein concentrates and isolates requires significant mechanical and chemical processing, at times involving solvents like hexane. This means that what you ultimately eat looks nothing like real food.

Your digestive system is designed to digest unprocessed or minimally-processed real foods, not artificial or refined imitations. This is why an increasing body of research shows that the consistent consumption of processed ingredients like protein isolates can modify the composition of your gut microbiome.

Your gut microbiome not only helps with digestion, but also acts as a defense against pathogens, educates your immune system, and directly or indirectly impacts most of your bodily functions. A disrupted gut microbiome is thus a matter not to be underestimated.

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chocolate protein powder 14 servings serving suggestion

Instead of using protein concentrates or isolates, we make the best protein shakes that are lactose-free with real foods like egg whites and almonds. The egg whites are merely pasteurized and dehydrated, and the almonds are simply roasted, pressed to reduce oil content, and are finely ground. These ingredients, minimally processed, are a gut-friendly alternative to protein concentrates and isolates.

Unlike protein isolates and concentrates, real food protein sources like egg whites and almonds contain enzymes and natural digestive aids that facilitate the digestion process. Egg white protein powder is notably gentle on the stomach due to its low fiber content, low FODMAP content, and alkalinity. In fact, our satisfied customers frequently report fewer digestive problems with our egg white protein powder than with any other protein supplement.

For individuals who cannot consume eggs, our vegan almond protein powder is the optimal plant-based alternative. Almonds have prebiotic attributes, fostering the diversity of the gut microbiome, and promoting regular and healthy bowel movements.In conclusion, our protein powders, free from additives and dairy, and made with real food ingredients, are easily digested.


easy to digest

“I LOVE your protein drink. I have low blood sugar and cannot take in any sugars, and never any artificial sweeteners. Also, I have lactose intolerance. Thank you. I believe in your product.” – Christine

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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.


Embrace the Goodness of Lactose-Free Protein Shakes


Protein shakes have become a dietary staple for fitness enthusiasts, athletes, and anyone looking to maintain a balanced diet. For individuals with lactose intolerance or dietary preferences, lactose-free protein shakes are a game-changer. In this comprehensive guide, we will dive into the world of lactose-free protein shakes, with a particular focus on the benefits of egg white protein powder and almond protein powder. Discover how these versatile lactose-free protein sources can enhance your health and fitness journey.

Understanding Lactose Intolerance

Lactose intolerance is a common digestive condition characterized by the body’s inability to properly digest lactose, the sugar found in milk and dairy products. It can lead to uncomfortable symptoms such as bloating, gas, and diarrhea after consuming lactose-containing foods or beverages.

The Appeal of Lactose-Free Protein Shakes

Lactose-free protein shakes offer a convenient solution for individuals with lactose intolerance. They provide the benefits of protein without the digestive discomfort associated with lactose consumption. Here’s why lactose-free protein shakes are gaining popularity:

1. Lactose-Free: As the name suggests, these shakes are free of lactose, making them suitable for those with lactose intolerance.

2. High-Quality Protein: Lactose-free protein shakes can be rich in high-quality protein sources, such as egg white protein and almond protein, which are known for their complete amino acid profiles.

3. Low in Calories: Many lactose-free protein shakes are low in calories, making them an excellent choice for weight management and calorie-conscious diets.

4. Versatility: You can use lactose-free protein shakes as a base for various recipes, from post-workout shakes to smoothie bowls to baked goods.

5. Digestive Comfort: By eliminating lactose, these shakes ensure a comfortable digestive experience, allowing you to enjoy the benefits of protein without distress.

Benefits of Egg White Protein Powder in Lactose-Free Shakes

Egg white protein powder is a standout choice for lactose-free protein shakes due to its numerous advantages:

1. Lactose-Free: Egg white protein powder is naturally lactose-free, making it an ideal choice for those with lactose intolerance.

2. High-Quality Protein: It provides a complete source of protein with all essential amino acids, promoting muscle growth and repair.

3. Low in Fat: Egg white protein powder is virtually fat-free, aligning with various dietary preferences, including low-fat diets.

4. Nutrient-Rich: It contains essential vitamins and minerals like B vitamins, potassium, and magnesium, supporting overall health.

5. Versatile: Egg white protein powder can be seamlessly integrated into a wide range of lactose-free recipes and shakes.

Benefits of Almond Protein Powder in Lactose-Free Shakes

Almond protein powder is another valuable option for lactose-free shakes:

1. Lactose-Free: Almond protein powder is naturally lactose-free, making it suitable for those with lactose intolerance.

2. Healthy Fats: Almonds are a source of heart-healthy monounsaturated fats, providing an additional nutritional benefit.

3. Dietary Fiber: Almond protein powder retains some dietary fiber from almonds, aiding in digestion and promoting a feeling of fullness.

4. Nutrient-Dense: Almonds are rich in vitamins and minerals, such as vitamin E, magnesium, and calcium, contributing to overall well-being.

Selecting the Best Lactose-Free Protein Shakes

When choosing the best lactose-free protein shakes, consider the following factors:

1. Lactose Content: Verify that the protein shake is genuinely lactose-free by checking the ingredient list and confirming the absence of lactose.

2. Protein Quality: Opt for shakes that utilize high-quality lactose-free protein sources like egg white protein or almond protein.

3. Nutritional Profile: Review the nutritional content to ensure that the shake aligns with your dietary goals, such as calorie count, protein content, and macronutrient distribution.

4. Flavor Preferences: Select a flavor or unflavored option that suits your palate and complements the recipes you plan to create.

5. Dietary Restrictions: If you have additional dietary restrictions or allergies, ensure that the protein shake is free from any allergens or ingredients you need to avoid.

Incorporating Lactose-Free Protein Shakes into Your Diet

To make the most of egg white protein powder and almond protein powder in lactose-free shakes, consider these creative ways to incorporate them into your meals:

1. Classic Protein Shake: Mix your chosen protein powder with water, almond milk, or a lactose-free dairy alternative for a quick and satisfying shake.

2. Smoothie Sensation: Create delicious lactose-free smoothies by blending protein powder with your favorite fruits, vegetables, and a liquid of your choice.

3. Baking and Cooking: Enhance the protein content of lactose-free baked goods, pancakes, and savory dishes by adding a scoop of protein powder.

4. Energy-Packed Snacks: Make protein-packed snacks like protein balls or bars using your selected protein powder for a convenient on-the-go option.

5. Post-Workout Refuel: Support your post-workout recovery by mixing protein powder into a shake with some carbohydrates to aid muscle replenishment.


Lactose-free protein shakes, featuring the goodness of egg white protein powder and almond protein powder, offer a gateway to enjoying protein without digestive discomfort. These shakes cater to individuals with lactose intolerance or those seeking a lactose-free dietary option while providing the high-quality protein needed for muscle growth and overall well-being. By incorporating lactose-free protein shakes into your daily diet and exploring various recipes, you can embrace the benefits of protein without the limitations of lactose. Elevate your nutrition and health with the convenience and versatility of lactose-free protein shakes, powered by egg white protein and almond protein, as you embark on your journey to a healthier you.