Lactose Free Protein Shakes and Meal Replacements: What to Look For

Protein shakes made from plant protein, such as pea protein, contain no lactose because they have no dairy ingredients. Whey protein isolate is filtered to remove most of its lactose, so it is low in lactose but not lactose free. Whey protein concentrate and milk-based shakes contain more. If you are lactose intolerant, check the ingredient list and the label claim before you buy.

What is lactose intolerance?

Lactose is the natural sugar in milk. To digest it, your body needs an enzyme called lactase. Lactose intolerance happens when your body doesn't make enough lactase, so lactose reaches the large bowel undigested and can cause bloating, wind, stomach upset or diarrhoea.

It is common. A 2017 meta-analysis estimated that around 68% of adults worldwide have reduced ability to digest lactose, with big differences between regions.

Lactose intolerance is not the same as a cow's milk allergy. An intolerance is a digestive issue. A milk allergy is an immune reaction to the proteins in milk, and lactose free dairy products are not suitable for people with a milk allergy.

Which protein shakes don't have lactose?

The protein source decides how much lactose a shake contains. Here is how the common types compare.

Protein type	Lactose	Dairy free?	Vegan?	Healthy Chef option
Pea protein	None (no dairy ingredients)	Yes	Yes	Organic Pea Protein
Plant-based meal replacement shake	None (no dairy ingredients)	Yes	Yes	Body Shaping Shake
Collagen protein water	None (no dairy ingredients)	Yes	No (bovine collagen)	Protein Water
Whey protein isolate (WPI)	Low: most lactose is filtered out	No	No	Pure Native WPI

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Body Shaping Shake

Lactose free, low lactose or dairy free: what the labels mean

In Australia, these words have set meanings under the Food Standards Code:

Lactose free: the food contains no detectable lactose.
Low lactose: the food contains no more than 2g of lactose per 100g.
Dairy free: the food contains no milk or milk-derived ingredients. A dairy free product has no lactose, but a lactose free product can still be dairy (lactose free milk, for example).

So if you avoid lactose, a lactose free or dairy free shake is the safest pick. If you avoid dairy entirely, for allergy or for a vegan diet, choose dairy free.

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Can I drink protein shakes if I'm lactose intolerant?

Yes. Many people with lactose intolerance enjoy protein shakes. A few things help:

Start with plant protein. A pea protein shake has no lactose at all, so it is the simplest choice.
Consider whey isolate rather than concentrate. A systematic review found most people with lactose intolerance or malabsorption can tolerate 12 to 15g of lactose. A serve of whey isolate contains only a small amount of lactose, though tolerance varies from person to person. Our Pure Native WPI also has lactase enzyme added to break down the small amount of lactose that remains.
Watch what you mix it with. A lactose free powder shaken with regular cow's milk is no longer lactose free. Use water, a plant milk or lactose free milk.
Read the ingredient list. Look for milk, whey, casein, milk solids or skim milk powder, and check the "Contains: milk" allergen statement.

Symptoms like bloating can have other causes, so talk to your doctor or dietitian before changing your diet.

Lactose free meal replacement shakes

A meal replacement shake is formulated to stand in for a meal, not just to add protein. In Australia, a product sold as a "formulated meal replacement" must contain minimum amounts of protein, energy, vitamins and minerals in each serve, and must carry a statement that it is not to be used as a total diet replacement.

If you need a lactose free option, look for a plant-based meal replacement made with pea or other plant protein. Our lactose free meal replacement shakes are vegan, gluten free and made with organic pea protein, in single-serve sachets.

How often should you drink meal replacement shakes?

Follow the directions on the pack. Most meal replacements, including ours, are designed to replace one or two meals a day, with balanced whole food meals for the rest of the day. They should never replace your whole diet.

Are there downsides to meal replacement shakes?

A shake is convenient, but it can't match the variety of a balanced plate. The Australian Dietary Guidelines recommend a wide variety of nutritious foods from the five food groups every day, including vegetables, fruit and wholegrains. Use a meal replacement for busy moments, not as your only source of nutrition. Some products, including ours, are not suitable during pregnancy or for children, so check the label.

How to choose a lactose free protein shake

Protein source: pea or another plant protein for zero lactose; whey isolate if you tolerate small amounts.
Label claim: "lactose free" means no detectable lactose; "low lactose" means up to 2g per 100g.
Allergen statement: "Contains: milk" means it is not dairy free.
Protein per serve: compare grams per serve, not per 100g, so you know what you're getting in each shake.
Sweeteners and extras: check for added sugars and artificial sweeteners if you prefer to avoid them.
Shake or meal replacement: a protein shake adds protein; a meal replacement also includes vitamins and minerals to stand in for a meal.

Still deciding? Read our guide to picking the right protein powder, check the ingredients to avoid in protein powder, or browse the full Healthy Chef protein powder range.

Lactose free protein shake FAQs

What protein shake has no lactose?

Plant protein shakes, such as pea protein, have no lactose because they contain no dairy. Organic Pea Protein and Body Shaping Shake are both plant based.

Is whey protein isolate lactose free?

No. Whey protein isolate is low in lactose because most of it is filtered out, but it is still a dairy product and may contain small amounts.

Is pea protein lactose free?

Yes. Pea protein comes from peas, not milk, so it contains no lactose and is dairy free.

Is lactose free the same as dairy free?

No. Lactose free products can still contain dairy, such as lactose free milk. Dairy free products contain no milk ingredients at all, so they are also free of lactose.

Can people with a milk allergy have lactose free protein shakes?

Only if the shake is also dairy free. Lactose free dairy still contains milk proteins, which trigger milk allergy. If you have a milk allergy, choose a dairy free shake and follow your doctor's advice.

This article is general information only and is not medical advice. If you have lactose intolerance, a food allergy or a health condition, speak with your doctor or an accredited practising dietitian.