Are there any protein shakes without dairy?

January 9, 2026 •

4 min read

Over 68% of the world's population is estimated to have some form of lactose malabsorption, making whey protein a digestive issue for many. For those with milk sensitivities, allergies, or who follow a vegan diet, the question, 'Are there any protein shakes without dairy?' is a common one. The good news is that the market offers a diverse and growing selection of plant-based and other non-dairy protein sources to fuel your body and help you achieve your fitness goals.

Quick Summary

Dairy-free protein shakes are widely available, utilizing sources like pea, rice, hemp, and soy proteins. These options cater to individuals with lactose intolerance, dairy allergies, or those following a plant-based diet. Non-dairy shakes offer comparable nutritional benefits to whey, supporting muscle growth, satiety, and recovery.

Key Points

Variety Exists: Yes, there are many protein shakes without dairy, offering excellent alternatives for those with dietary restrictions or preferences.
Diverse Sources: Non-dairy proteins are derived from sources like peas, brown rice, soy, and hemp.
Digestive Benefits: Plant-based protein powders can be easier to digest for individuals with lactose intolerance or milk allergies.
Complete Protein Options: Many products use complementary blends, like pea and rice protein, to provide a complete amino acid profile similar to whey.
Consider Your Goals: Your specific health and fitness goals should influence your choice, weighing factors like protein content, additives, and taste.
Label Reading is Key: Always read the ingredients list to ensure no hidden dairy or other allergens are present.
Check for Additives: Look for clean, naturally sweetened products that avoid artificial ingredients.
Ready-to-Drink Options: For convenience, several brands offer pre-made dairy-free shakes from sources like pea and pumpkin seed protein.

Exploring Your Dairy-Free Protein Options

For those seeking alternatives to traditional whey or casein proteins, the market is rich with innovative and effective dairy-free options. These products source protein from various plant-based origins, providing a solid foundation for muscle repair and recovery without the digestive issues often associated with dairy.

Plant-Based Protein Powders

Plant-based proteins are at the forefront of the dairy-free protein movement. They can be derived from single sources or, more often, are blended to create a complete amino acid profile.

Pea Protein: This is one of the most popular and easily digestible plant-based proteins. It is made from yellow split peas and is an excellent source of iron and branched-chain amino acids (BCAAs), particularly arginine. However, it is naturally lower in methionine, which is why it is often combined with other plant proteins.
Brown Rice Protein: Made from brown rice, this option is hypoallergenic and easily digestible, though it's not a complete protein on its own. It is high in cysteine and methionine but low in lysine, making it a perfect complement to pea protein in a blended formula.
Soy Protein: A complete protein source containing all nine essential amino acids, soy protein has been extensively studied for its muscle-building efficacy. However, some individuals prefer other options due to concerns about isoflavones and common genetic modification, though research on these effects is ongoing.
Hemp Protein: Derived from the seeds of the cannabis plant, hemp protein is a complete protein and contains all nine essential amino acids. It is also high in fiber, antioxidants, and essential fatty acids, including heart-healthy omega-3s. Its unprocessed nature gives it an earthy flavor and a more fibrous texture.
Other Seed Proteins: Seeds like pumpkin, sunflower, and chia are also used to create protein powders. They can be part of a blend to diversify the amino acid profile and add a nutrient boost.

Ready-to-Drink Dairy-Free Shakes

For ultimate convenience, many brands offer pre-made, ready-to-drink shakes that are completely dairy-free.

Ripple: Known for its pea-based products, Ripple offers protein shakes in a variety of classic flavors.
Koia: These protein shakes feature a blend of brown rice, pea, and chickpea protein.
Owyn (Only What You Need): Owyn products are free of the top 8 allergens and use a blend of pea and pumpkin seed protein.

Comparison of Dairy-Free Protein Sources

This table outlines key differences between common non-dairy protein options to help you choose the best one for your needs.


Protein Source	Protein Type	Amino Acid Profile	Digestibility	Best For	Considerations
Pea Protein	Plant-based	Complete when fortified or blended	High, hypoallergenic	All-purpose, muscle building	Can be slightly low in methionine
Brown Rice Protein	Plant-based	Incomplete (low in lysine)	High, hypoallergenic	Blends, complementary source	Best when combined with pea protein for a complete profile
Soy Protein	Plant-based	Complete	High	Muscle building, weight loss	Potential allergen, some concerns about isoflavones
Hemp Protein	Plant-based	Complete	High	Fiber boost, heart health	Earthy flavor, gritty texture
Egg White Protein	Animal-based	Complete	High	Muscle repair, post-workout	Not suitable for vegans, high quality

What to Consider When Choosing a Dairy-Free Shake

When selecting a dairy-free protein, several factors can influence your choice:

Complete Protein Profile: Look for a product or blend that includes all nine essential amino acids for optimal muscle repair and growth.
Ingredients and Allergens: Read the label carefully to ensure there are no hidden dairy derivatives like whey or casein, especially if the product was processed in a facility that also handles dairy. Be mindful of other common allergens like soy, nuts, and gluten.
Added Sugar and Sweeteners: Many powders and pre-made shakes contain artificial sweeteners or added sugars. Opt for naturally sweetened options or unflavored powders if you prefer to avoid them.
Digestibility and Additives: For sensitive stomachs, choose products with a simpler ingredient list and check for added digestive enzymes that can aid in absorption and reduce bloating.
Texture and Flavor: The taste and texture of dairy-free protein powders can vary. Some may be grittier than whey, while others are very smooth. Trying different brands and types can help you find your personal preference.

A Final Verdict: No Moo, All Muscle

Ultimately, whether you're building muscle, managing weight, or simply seeking a dietary alternative, are there any protein shakes without dairy? The resounding answer is yes. The quality and variety of dairy-free protein shakes available today mean you no longer have to compromise on your dietary needs or health goals. By understanding your options and what to look for on a label, you can confidently find a protein shake that supports your body and tastes great. For a trusted guide on protein powder selection, explore the detailed breakdowns provided by experts in the field.

Conclusion

In conclusion, the days of relying solely on whey for protein supplementation are over. The extensive variety of dairy-free protein options, from pea and rice blends to hemp and soy, provides excellent alternatives for anyone with dietary restrictions or preferences. When choosing, consider the amino acid profile, check for allergens, and pay attention to sugar content to find the best fit for your needs. With plenty of delicious flavors and convenient options, embracing a dairy-free protein lifestyle is both achievable and beneficial for your health.

Resources

To learn more about optimizing your protein intake with plant-based options, consider consulting a Registered Dietitian or exploring resources from reputable health and nutrition websites. The right approach can ensure you receive a complete amino acid profile for maximum benefits.

References

BarBend: 'Best Dairy-Free Protein Powders (2025)'
Gainful: 'Dairy Free Protein Powders'
Bites With Blair: 'Best Dairy-Free & Lactose-Free Protein Shakes (Vegan)'
Vivo Life: 'Pea Protein Vs. Soy Protein'
WebMD: 'Hemp Protein: Health Benefits, Nutrition, and Uses'
Ritual: 'Plant-Based Protein Powder: What to Look for (and Avoid)'

Frequently Asked Questions

The best dairy-free protein for muscle building often depends on individual needs, but many experts recommend a blend of plant proteins like pea and brown rice. This combination provides a complete amino acid profile, which is essential for muscle repair and growth.

Yes, you can absolutely get enough protein from a plant-based shake. Many high-quality dairy-free shakes are formulated to provide 20–30 grams of protein per serving, effectively supporting your daily intake goals.

Not necessarily. While most dairy-free shakes are vegan, it is crucial to check the label. Some may be made with non-dairy ingredients but might be processed in facilities that handle animal products, while others, like egg white protein powder, are dairy-free but not vegan.

Common dairy-free protein sources include pea protein, brown rice protein, soy protein, hemp protein, and egg white protein.

To improve the flavor of dairy-free protein shakes, especially those with earthy undertones like hemp, try blending them with ingredients like frozen fruit (banana, berries), nut butters, plant-based milk (oat, almond), or natural sweeteners like dates or monk fruit.

Choosing dairy-free protein can lead to easier digestion, less bloating, and avoidance of allergens for those with dairy sensitivities. It is also a suitable option for those on a vegan diet.

Combining different plant proteins is a common and effective strategy to ensure a complete amino acid profile, as some single-source plant proteins are naturally low in certain essential amino acids. Many commercial blends do this for you.

Dairy-free protein shakes can be found at most health food stores, vitamin shops, and online retailers. Many popular brands and specific product lines specialize in plant-based and non-dairy options.