How to Find the Best Substitute for Whey Protein Powder

📌 Overview and Key Takeaways

This is a Dietitian’s guide on how to find the best substitute for whey protein powder.

Discover how to supplement your protein intake without whey.

Last Updated
Jan 16, 2026

Author and Medical Reviewer

Written by Jack, Founder

Jack is the Founder of Drink Wholesome.

Medically reviewed by Brittany, MS, RD and Jenn, PA-C

Kayla is a Registered Dietitian with a MS in Nutrition.

Jennifer is a Physician Assistant with a BA in Nutritional Sciences.

Substitute for Whey Protein Powder

What Should I Avoid Whey Protein Powder?

Whey protein is a byproduct of cheese and yogurt production.

It is one of the most popular ingredients in protein powder, and has long been considered the gold standard of protein supplementation.

That said, whey protein is not a good choice for everyone.

Here are a few of the reasons why you might want to avoid whey protein:

1. Whey can cause digestive issues like bloating and diarrhea. This is especially true for people with lactose intolerance.
2. Whey can give you acne. Whey consumption indirectly stimulates insulin production, which regulates sebum production. Sebum, an oily, waxy substance produced by your body’s sebaceous glands, can clog your pores and cause pimples.
3. Whey is not sustainable. Dairy cows and their manure produce enormous amounts of greenhouse gas emissions, the poor handling of manure and fertilizers pollute local water resources, and unsustainable dairy farming and feed production can also lead to the loss of ecologically important areas such as prairies, wetlands, and forests (Animals (Basel), 2022).

For these reasons, you might want to consider a whey protein powder alternative.

What Is the Best Substitute for Whey Protein Powder?

Egg White Protein Powder is the best substitute for whey protein powder because it has similar taste, texture, and nutritional value without any of the drawbacks.

Here are the ways in which egg whites and whey are alike:

• Like whey, egg whites are a complete protein, meaning they contain all of the essential amino acids.
• Like whey, egg whites have the highest possible protein digestibility-corrected amino acid score (PDCAAS), which is a measurement of the quality of a protein (J Nutr, 2000).
• Like whey, egg whites have a neutral flavor profile (no chalky aftertaste), making them a great addition to smoothies, oatmeal, and other recipes.

Here are the ways in which egg whites and whey are dissimilar:

• Unlike whey, egg whites are naturally high enough in protein that they do not have to be turned into a protein concentrate or isolate to be used as a protein supplement. In fact, at 80% protein, a dried egg white has the most protein (by weight) of any whole food.
• Unlike whey, egg whites are unlikely to cause digestive issues. Egg whites are actually the best protein source for sensitive stomachs.
• Unlike whey, egg whites will not make you break out.

As you can clearly see, egg white protein powder is not only a great substitute for whey protein powder, but also a better alternative.

Sources

1. Animals : an Open Access Journal from MDPI (Animals (Basel)). Global Warming and Dairy Cattle: How to Control and Reduce Methane Emission. 2022.
2. The Journal of nutrition (J Nutr). The protein digestibility-corrected amino acid score. 2000.

Editorial Guidelines

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This article was written by a Registered Dietitian and reviewed by a Physician Assistant. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.