Exploring Alternatives: Is there a protein powder that isn't whey?

October 13, 2025 •

4 min read

While whey is the most popular protein powder, a 2023 review indicates growing consumer interest in alternatives for dietary, ethical, or environmental reasons. The good news is that for anyone asking, 'Is there a protein powder that isn't whey?', the answer is a resounding yes, with a diverse market offering numerous options.

Quick Summary

This article explores a comprehensive range of protein powder options beyond whey, including plant-based choices like pea, hemp, and rice, as well as animal-derived alternatives such as casein and egg white. It compares their nutritional profiles and uses to help you choose the right supplement for your health and dietary needs.

Key Points

Variety Exists: Many non-whey protein powders, including plant-based (pea, soy, hemp) and animal-based (casein, egg white, beef), are widely available.
Pea Protein is a Top Plant Choice: It is highly digestible, hypoallergenic, and provides a complete amino acid profile, making it excellent for muscle support.
Casein is for Slow Release: As a milk-derived protein that digests slowly, casein is ideal for providing a sustained supply of amino acids, particularly for overnight muscle repair.
Blends Ensure Completeness: Combining different plant proteins like pea and rice can create a comprehensive amino acid profile that rivals animal-based sources.
Consider Digestion and Allergies: Alternatives are great for those with lactose intolerance or dairy allergies, but it's important to choose one that agrees with your digestive system and doesn't trigger any sensitivities.
Read Labels Carefully: Always check the ingredient list for fillers, allergens, and artificial sweeteners to ensure the powder meets your clean-label preferences.

A World Beyond Whey: Understanding the Market for Protein Alternatives

Many people seek alternatives to whey protein for various reasons, including lactose intolerance, dairy allergies, or a preference for plant-based, vegan, or paleo diets. Fortunately, the supplement industry has expanded significantly, offering a vast array of high-quality protein powders that do not contain whey. These alternatives can be derived from plants, other animal sources, or even algae, each with its unique benefits and nutritional profile. Choosing the right one depends on your dietary goals, taste preferences, and any sensitivities you may have.

Plant-Based Protein Powders

For those following a vegan diet or seeking a dairy-free option, plant-based powders are the most popular choice. These are often made from legumes, seeds, and grains.

Pea Protein: Sourced from yellow split peas, pea protein is a highly digestible, hypoallergenic option that contains all nine essential amino acids, though it is slightly low in methionine. It has a neutral, earthy flavour that works well in smoothies. Pea protein is particularly rich in branched-chain amino acids (BCAAs), which are crucial for muscle building and recovery.
Soy Protein: As one of the few complete plant-based proteins, soy is highly effective for muscle building and is very affordable. Soy protein isolate is very concentrated and low in fats and carbs. However, it is a common allergen, and some people have concerns about its isoflavone content.
Hemp Protein: Made from ground hemp seeds, this powder is a great source of omega-3 and omega-6 fatty acids, along with fibre. While it contains all essential amino acids, it has slightly lower concentrations of some amino acids compared to whey and is typically lower in protein per serving. Its earthy, nutty flavour is distinctive.
Brown Rice Protein: This hypoallergenic option is derived from brown rice and is easy to digest. It is slightly low in the amino acid lysine but pairs well with pea protein to create a complete amino acid profile. Its flavour is relatively neutral, with a slightly sandy texture.
Blended Plant Proteins: Many brands combine multiple plant sources, such as pea and rice or hemp and pea, to create a complete and more balanced amino acid profile. Blends are a great way to overcome the minor deficiencies of single-source plant proteins and offer a more comprehensive nutritional punch.

Other Animal-Derived Protein Powders

For those who prefer an animal-based protein but need to avoid dairy, there are excellent options available.

Casein Protein: Like whey, casein is derived from milk. However, it digests much more slowly, providing a sustained release of amino acids over several hours. This makes it ideal for use before bed to support overnight muscle recovery. Most casein powders are lactose-free, making them suitable for some individuals with lactose intolerance, but not for those with milk protein allergies.
Egg White Protein: This is a complete protein with high digestibility, making it an excellent alternative for those with dairy allergies. Egg white protein is fat-free and low in carbohydrates. It can be easily incorporated into shakes or baking, though it is not suitable for those with egg allergies.
Beef Protein: Derived from beef, this option is high in bioavailable protein and rich in iron. It is a versatile, dairy-free, and paleo-friendly powder that works well for those with common allergies.
Collagen Protein: While not a complete protein source on its own, as it lacks all essential amino acids, collagen supports joint health, skin elasticity, and nail strength. It is often used in combination with other protein sources for added benefits.

How to Choose the Right Alternative for You

Selecting the best protein powder requires considering your personal dietary needs, preferences, and health goals. For many, a plant-based blend is the most effective and comprehensive alternative to whey. Reading labels carefully is essential to identify the protein source, check for allergens, and note any added sugars, fillers, or artificial ingredients. Third-party testing by organizations like NSF Certified for Sport or Informed Choice can provide assurance of a product's purity and safety. The best approach is often to try a few different types to see what agrees with your digestion and taste buds.

Comparison of Non-Whey Protein Powders


Feature	Pea Protein	Soy Protein	Hemp Protein	Casein Protein
Source	Yellow Peas	Soybeans	Hemp Seeds	Milk (curds)
Complete Protein?	Yes (slightly low in methionine)	Yes	Yes (low in lysine and leucine)	Yes
Digestion Speed	Fast-absorbing	Fast-absorbing	Moderate (high in fiber)	Slow-digesting
Allergen Info	Hypoallergenic, dairy-free	Common allergen, dairy-free	Hypoallergenic, dairy-free	Contains dairy protein
Primary Benefit	Muscle repair and growth	Muscle repair and recovery	Fiber, omega fatty acids	Sustained amino acid release
Texture	Smooth to slightly gritty	Smooth and creamy	Earthy, often coarse	Thick and creamy
Best For	Post-workout, vegan diets	Post-workout, vegan diets	Overall wellness, fiber intake	Nighttime recovery

Conclusion: Finding Your Ideal Protein

The question, 'Is there a protein powder that isn't whey?', has opened up a world of options far beyond the traditional dairy-based choice. From robust plant-based contenders like pea and soy to specialized animal-derived proteins like casein and egg white, there is a perfect match for nearly every dietary requirement and fitness goal. By understanding the unique properties of each type, from amino acid profiles to digestion speed, individuals can make an informed choice that supports their health, ethics, and performance. The key is to explore and find the alternative that best aligns with your body and your wellness journey.

Visit a resource for detailed nutritional information on different protein sources.

Frequently Asked Questions

Some of the best plant-based alternatives to whey include pea protein, soy protein, hemp protein, and brown rice protein. Many popular brands also offer protein blends combining these sources to provide a more complete amino acid profile.

Research has shown that pea protein can be just as effective as whey for promoting muscle growth when combined with resistance training. It contains high levels of BCAAs, important for muscle protein synthesis.

For those with lactose intolerance, plant-based proteins like pea, soy, hemp, or brown rice are excellent choices as they are naturally lactose-free. Casein protein is also an option, as most of the lactose is removed during processing, but it is not suitable for those with milk allergies.

Yes, egg white protein is a highly digestible and complete protein that is a great alternative for those with dairy allergies or who prefer an animal-based, non-milk protein source.

Yes, many plant-based protein powders are formulated to be complete. While some single-source plant proteins may be low in certain amino acids (like pea in methionine or rice in lysine), manufacturers often create blends to ensure all nine essential amino acids are present.

Both are milk-derived, but casein digests much more slowly than whey. This provides a slower, more sustained release of protein, making it ideal for consumption before bed to support muscle recovery over a longer period.

Yes, hypoallergenic options like single-ingredient brown rice or pea protein are available. Companies like Growing Naturals create rice and pea protein powders that are free from the top 9 allergens and are often gluten-free.