How to Get Protein if Lactose is Intolerant: The Ultimate Guide

November 9, 2025 •

4 min read

With approximately 65% of the global population having some degree of lactose intolerance, finding reliable protein sources can be a real challenge. Fortunately, a diverse array of non-dairy foods and specialized supplements offers a delicious and effective answer to the question of how to get protein if lactose is intolerant.

Quick Summary

This guide explores various plant-based, animal-based, and supplemental protein options for those with lactose intolerance. It details high-protein foods, addresses suitable protein powders, and provides practical tips for meal planning without dairy.

Key Points

Embrace Plant-Based Proteins: Utilize diverse plant sources like legumes (lentils, beans, chickpeas), soy products (tofu, tempeh, edamame), and whole grains (quinoa, oats) to build a solid protein foundation.
Choose the Right Protein Powder: Opt for plant-based powders (pea, soy, hemp) or whey protein isolate, which is processed to be low or negligible in lactose content and is often well-tolerated.
Diversify Your Diet: Incorporate a variety of non-dairy animal proteins, including eggs, fish, and lean meats like chicken and turkey, to ensure a complete amino acid profile.
Plan Meals and Snacks Strategically: Spread your protein intake throughout the day with balanced meals and snacks like nut butter on toast, roasted chickpeas, or a plant-based protein smoothie.
Consider Other Nutrients: Be mindful of supplementing nutrients commonly found in dairy, such as calcium and vitamin D, through fortified non-dairy milks, specific canned fish, and leafy greens.
Listen to Your Body: While most people can tolerate some lactose, find your individual tolerance level by slowly reintroducing low-lactose products like hard cheese. For persistent issues, consult a healthcare provider.
Watch Out for Hidden Lactose: Processed foods can contain hidden lactose. Always read labels carefully, even on items not typically associated with dairy.

Understanding Your Protein Needs Without Lactose

For those with lactose intolerance, consuming dairy products can lead to uncomfortable digestive symptoms such as bloating, gas, and abdominal pain. This makes many traditional high-protein foods, like milk, yogurt, and cheese, problematic. However, removing dairy does not mean compromising your protein intake. The key is to diversify your diet and focus on the many excellent alternatives available. A balanced intake of varied protein sources is crucial to ensure you get all the essential amino acids your body needs for muscle repair, hormone creation, and overall health.

Plant-Based Protein Powerhouses

Plant-based foods are an abundant and versatile source of protein that are naturally lactose-free. Many, like soy and quinoa, are considered complete proteins, containing all nine essential amino acids. Others can be combined throughout the day to form a complete protein profile.

Legumes: This category is a staple for a reason. Lentils, chickpeas, black beans, kidney beans, and edamame are high in protein and fiber. A cup of cooked lentils can provide around 18 grams of protein.
Tofu and Tempeh: Made from soybeans, these offer excellent protein content. Tofu is versatile and absorbs flavors well, while tempeh provides a firmer texture and nutty flavor. A half-cup serving of firm tofu contains about 10 grams of protein.
Nuts and Seeds: Almonds, cashews, walnuts, chia seeds, hemp seeds, and pumpkin seeds are packed with protein, healthy fats, and minerals. Hemp seeds, for example, provide 10 grams of protein in just three tablespoons and are a complete protein.
Whole Grains and Pseudocereals: Quinoa, with 8 grams of protein per cooked cup, stands out as a complete protein source. Other grains like oats, wild rice, and buckwheat also contribute to your daily intake.
Plant-Based Milk Alternatives: While protein content varies, fortified soy milk offers about 8 grams per cup, comparable to cow's milk. Other options like pea milk are also protein-rich.

Animal-Based, Non-Dairy Protein

For those who consume animal products, a number of dairy-free options are readily available and provide high-quality protein.

Lean Meats: Chicken, turkey, beef, and pork are classic choices for lean, high-quality protein. A three-ounce serving of chicken breast can contain over 25 grams of protein.
Fish and Seafood: Fatty fish like salmon and sardines offer protein along with heart-healthy omega-3s. Tuna, cod, and shrimp are also great seafood options.
Eggs: A single large egg provides about 6 grams of complete protein and is entirely lactose-free.

Choosing the Right Protein Powder

Protein powders offer a convenient way to supplement your intake, but those with lactose intolerance must choose carefully.

Plant-Based Protein Powders: These are an excellent choice, with options like pea, hemp, and soy protein being common. Transparent Labs and Garden of Life are frequently cited brands that produce high-quality vegan powders.
Whey Protein Isolate: Many people are surprised to learn that a specific type of whey can be suitable. Whey protein isolate is highly processed to remove most of the lactose, leaving a product with very little or negligible lactose content. This makes it tolerable for many with lactose intolerance, but those with a severe sensitivity or milk allergy should still opt for plant-based alternatives.

Comparison Table: Lactose-Free Protein Options


Protein Source	Type	Protein Per Serving	Key Benefit	Considerations
Lentils	Plant-based	~18g per cup	High in fiber, affordable	May require pairing with grains for complete amino acid profile
Tofu	Plant-based (soy)	~10g per 1/2 cup	Complete protein, versatile	Texture may not suit all, check processing methods
Chicken Breast	Animal-based	~25g per 3 oz	High-quality, lean protein	Not suitable for vegetarians/vegans
Whey Isolate	Animal-based (processed dairy)	~25g per scoop	Fast-absorbing, high protein	Minimal lactose, may still affect very sensitive individuals
Pea Protein Powder	Plant-based	~20-25g per scoop	Complete protein, dairy-free	Flavor can vary by brand, may have a specific texture
Hemp Seeds	Plant-based	~10g per 3 tbsp	Rich in omega-3s, fiber	High in fat, must watch portion sizes

Meal Planning and Creative Cooking

Creating delicious, high-protein meals without dairy is simple with a little planning. Focus on building meals around your chosen protein source and pairing it with healthy carbohydrates and fats.

Here are some ideas to incorporate high-protein, lactose-free foods into your daily routine:

Breakfast: A tofu scramble with vegetables, or oatmeal made with fortified soy milk and topped with nuts and seeds.
Lunch: A quinoa and lentil salad with mixed vegetables and a lemon dressing, or a chicken or chickpea salad wrap.
Dinner: A stir-fry with marinated tempeh and various vegetables, or baked salmon with roasted sweet potatoes and broccoli.
Snacks: A handful of almonds, roasted chickpeas, or a smoothie with a plant-based protein powder and fortified almond milk.

Ensuring Adequate Nutrient Intake

When removing dairy from your diet, it's important to pay attention to other nutrients commonly found in dairy products, such as calcium and vitamin D. To maintain bone health and overall nutrition, consider the following:

Fortified Alternatives: Choose plant-based milks and cereals fortified with calcium and vitamin D.
Canned Fish: Salmon and sardines with bones are excellent sources of calcium and vitamin D.
Leafy Greens and Seeds: Spinach, kale, and sesame seeds (tahini) contribute to calcium intake.
Supplements: A healthcare provider may recommend a calcium and/or vitamin D supplement if dietary intake is insufficient.

Conclusion

For those with lactose intolerance, obtaining sufficient protein is not only possible but can also be an opportunity to explore a wider, more diverse range of foods. By focusing on naturally lactose-free sources like lean meats, eggs, and a variety of plant-based foods, you can easily meet your protein needs. Whether you prefer whole foods or rely on supplements, options abound, from versatile legumes and nuts to specialized, lactose-free protein powders like whey isolate. A well-rounded, thoughtful approach to your diet ensures you can maintain excellent nutrition and enjoy your meals without digestive discomfort. For a detailed discussion on the benefits of different protein sources, you can consult studies like this one on dietary protein and human health.

Frequently Asked Questions

The best plant-based protein sources include lentils, chickpeas, black beans, soy products like tofu and tempeh, nuts, seeds, and quinoa. These foods are naturally dairy-free and provide a great source of protein and other nutrients.

Many people with lactose intolerance can use whey protein isolate (WPI) because it has most of the lactose removed during processing. However, if you are very sensitive or have a milk allergy, plant-based protein powders like pea or hemp are safer options.

Whey concentrate (WPC) contains more lactose and should generally be avoided if you are lactose intolerant. Whey isolate (WPI) undergoes further processing to significantly reduce the lactose content, making it a better choice for sensitive individuals.

Yes, many animal products are naturally dairy-free and high in protein. Excellent options include lean meats like chicken, turkey, and beef, fish and seafood such as salmon and tuna, and eggs.

You can get calcium from fortified plant-based milks (like soy or almond), leafy greens such as kale and spinach, canned fish with bones (like sardines), and nuts. A healthcare provider can also recommend supplements.

Great dairy-free, high-protein snacks include a handful of nuts (almonds, cashews), roasted chickpeas, edamame, and fruit with a nut butter dip. You can also make a smoothie with plant-based protein powder and milk.

Absolutely. By consuming a variety of complete protein sources from both plant and animal-based options and ensuring adequate calorie and nutrient intake, it is entirely possible to build muscle while avoiding dairy.