11 lactose free whey protein recipes

ByMatt Daniels Hours Updated
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11 lactose free whey protein recipes

For those who may be lactose intolerant, finding delicious and protein-rich recipes can sometimes be a challenge. Traditional whey protein products often contain lactose, leaving many fitness enthusiasts feeling left out when it comes to enjoying the benefits of whey. 

However, with the growing demand for lactose-free options, there is now a plethora of lactose-free whey protein powders available, making it easier than ever to incorporate this high-quality protein source into your diet.

In this article, we’ll unveil ten delectable lactose-free whey protein recipes that cater to various tastes and preferences. 

I. 11 lactose free whey protein recipes

Incorporating lactose-free whey protein into your diet doesn’t have to be a bland or boring affair. With these innovative and mouthwatering recipes, you can enjoy the numerous benefits of whey protein without worrying about digestive discomfort.

1. Creamy Peanut Butter Protein Shake

This creamy peanut butter protein shake is a dream come true for peanut butter lovers. Packed with lactose-free whey protein, it’s perfect for fitness enthusiasts looking to refuel after a workout or as a quick and nutritious breakfast option. 

It combines the irresistible taste of peanut butter with the benefits of high-quality whey protein, all while being gentle on your digestive system. 

This shake provides a good dose of protein to support muscle recovery and growth, along with healthy fats from nut butter and natural sweetness from banana and honey.

Suitable for: Athletes, gym-goers, and anyone in need of a delicious protein boost


Ingredients

  • 1 cup lactose-free milk
  • 1 scoop lactose-free whey protein powder
  • 2 tablespoons creamy peanut butter
  • 1 banana
  • 1 tablespoon honey
  • Ice cubes

Instructions

  1. Add lactose-free milk, whey protein powder, peanut butter, banana, honey, and a handful of ice cubes to a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy the protein-packed goodness!

Serving Size: 1 

Nutritional value

  • Protein: 25 grams
  • Calories: 350 calories
  • Fat: 15 grams
  • Carbohydrates: 35 grams
  • Fiber: 5 grams

2. Blueberry Almond Protein Smoothie

Start your day with a burst of antioxidants and protein with this blueberry almond protein smoothie. It’s a perfect choice for those who want a nutritious and tasty breakfast on the go.

This shake provides a good dose of protein to support muscle recovery and growth, along with healthy fats from peanut butter and natural sweetness from banana and honey.

Suitable for: Busy individuals looking for a nutritious and quick breakfast or snack.

Ingredients

  • 1 cup lactose-free almond milk
  • 1 scoop lactose-free whey protein powder
  • 1/2 cup fresh or frozen blueberries
  • 1 tablespoon almond butter
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon honey (optional)

Instructions

  1. Add lactose-free milk, whey protein powder, peanut butter, banana, honey, and a handful of ice cubes to a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy the protein-packed goodness!

Serving Size: 1

Nutritional value

  • Protein: 20 grams
  • Calories: 300 calories
  • Fat: 10 grams
  • Carbohydrates: 40 grams
  • Fiber: 8 grams

3. Chocolate Banana Protein Bars

Indulge your chocolate cravings guilt-free with these homemade lactose-free whey protein bars. This recipe is perfect for a pre or post-workout snack or as a sweet treat with added protein.  

These protein bars provide a balanced combination of carbs, protein, and healthy fats, making them a great choice for sustained energy and muscle recovery.

Suitable for: Fitness enthusiasts and chocolate lovers looking for a healthier snack alternative.

Ingredients

  • 2 cups rolled oats
  • 2 scoops lactose-free whey chocolate protein powder
  • 2 ripe bananas, mashed
  • 1/4 cup almond butter
  • 1/4 cup honey
  • 1/4 cup unsweetened cocoa powder
  • 1/2 teaspoon vanilla extract
  • A pinch of salt

Instructions

  1. In a large bowl, combine rolled oats and protein powder.
  2. In a separate bowl, mix mashed bananas, almond butter, honey, cocoa powder, vanilla extract, and a pinch of salt until well combined.
  3. Combine the wet and dry ingredients, mixing until a dough forms.
  4. Press the mixture into a lined baking dish and refrigerate for at least an hour.
  5. Cut into bars and enjoy!

Serving Size: 6 bars

Nutritional value

  • Protein: 10 grams per bar
  • Calories: 150 calories per bar
  • Fat: 6 grams per bar
  • Carbohydrates: 20 grams per bar
  • Fiber: 2 grams per bar

4. Spinach and Feta Protein Salad

Elevate your salad game with this protein-packed spinach and feta salad. It’s a refreshing and nutritious option for those who prefer a savory way to get their protein. This salad combines the goodness of leafy greens, lean protein, and healthy fats from feta cheese, making it a balanced and filling meal.

Suitable for: Those looking for a savory and protein-rich meal option.

Ingredients

  • 2 cups fresh spinach leaves
  • 1/2 cup diced grilled chicken breast
  • 1/4 cup crumbled lactose-free feta cheese
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup cucumber slices
  • 2 tablespoons balsamic vinaigrette dressing
  • 1 scoop lactose-free whey protein powder (mixed into the dressing)

Instructions

  1. In a large salad bowl, combine spinach, diced chicken, feta cheese, cherry tomatoes, and cucumber slices.
  2. In a small bowl, mix the balsamic vinaigrette dressing with a scoop of whey protein powder until well combined.
  3. Drizzle the dressing over the salad and toss to coat.
  4. Serve immediately and enjoy your protein-packed salad!

Serving Size: 1 bowl

Nutritional value

  • Protein: 20 grams
  • Calories: 260 calories
  • Fat: 12 grams
  • Carbohydrates: 11 grams
  • Fiber: 4 grams

5. Cinnamon Roll Protein Smoothie

Craving the flavors of a cinnamon roll without the guilt? Try this cinnamon roll protein smoothie that’s perfect for a quick breakfast or post-workout treat. This smoothie provides a protein boost with the delightful taste of a cinnamon roll, making it a satisfying and nutritious choice.

Suitable for: Those with a sweet tooth looking for a healthier alternative to sugary breakfast treats.

Ingredients

  • 1 cup lactose-free milk
  • 1 scoop lactose-free whey protein powder
  • 1/2 banana
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon vanilla extract
  • 1 tablespoon almond butter
  • 1 teaspoon maple syrup

Instructions

  1. Blend lactose-free milk, whey protein powder, banana, ground cinnamon, vanilla extract, almond butter, and maple syrup until smooth.
  2. Pour into a glass, sprinkle a pinch of cinnamon on top, and savor the cinnamon roll goodness!

Serving size: 1

Nutritional value

  • Protein: 20 grams
  • Calories: 260 calories
  • Fat: 8 grams
  • Carbohydrates: 38 grams
  • Fiber: 7 grams

6. Tropical Mango Protein Shake

Transport your taste buds to a tropical paradise with this mango protein shake. Packed with whey protein, it’s ideal for those seeking a refreshing post-workout recovery drink. This dairy free protein shake offers a blend of protein from whey and Greek yogurt along with the tropical goodness of mango, making it a hydrating and recovery-boosting option.

Suitable for: Fitness enthusiasts looking for a refreshing and protein-rich post-workout drink.

Ingredients

  • 1 cup coconut milk
  • 1 scoop lactose-free whey protein powder
  • 1 ripe mango, peeled and pitted
  • 1/2 cup Greek yogurt (lactose-free)
  • 1 tablespoon honey (optional)
  • Ice cubes

Instructions

  1. Combine coconut milk, whey protein powder, ripe mango, Greek yogurt, honey (if desired), and ice cubes in a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass, garnish with a mango slice, and enjoy the tropical goodness!

Serving Size: 1

Nutritional Value

  • Protein: 16 grams
  • Calories: 260 calories
  • Fat: 8 grams
  • Carbohydrates: 35 grams
  • Fiber: 5 grams

7. Chocolate Hazelnut Protein Bars

Indulge in the classic combination of chocolate and hazelnut with these homemade protein bars. They are perfect for a quick snack or pre-workout fuel. These bars provide a delicious combination of protein, healthy fats from hazelnuts, and a rich chocolate flavor, making them a satisfying snack.

Suitable for: Chocolate enthusiasts seeking a protein-packed treat.

Ingredients

  • 1 cup rolled oats
  • 2 scoops lactose-free whey chocolate protein powder
  • 1/2 cup hazelnut butter
  • 1/4 cup honey
  • 1/4 cup chopped hazelnuts
  • 1/4 cup dark chocolate chips

Instructions

  1. In a large bowl, combine rolled oats and protein powder.
  2. In a separate bowl, mix hazelnut butter and honey until well combined.
  3. Combine the wet and dry ingredients, then fold in chopped hazelnuts and dark chocolate chips.
  4. Press the mixture into a lined baking dish and refrigerate until set.
  5. Cut into bars and indulge in the chocolatey goodness!

Serving Size: 8 bars

Nutritional Value

  • Protein: 10 grams per bar
  • Calories: 180 calories per bar
  • Fat: 6 grams per bar
  • Carbohydrates: 16 grams per bar
  • Fiber: 2 grams per bar

8. Berry Blast Protein Smoothie Bowl

Turn your regular smoothie into a delightful meal with this berry blast protein smoothie bowl. It’s perfect for those who prefer to eat their protein rather than drink it. This dairy free protein smoothie bowl offers a balanced combination of protein, fiber, and antioxidants from berries, making it a satisfying and nutritious meal.

Suitable for: Those who prefer a hearty breakfast or snack with a variety of textures and flavors.

Ingredients

  • 1 cup lactose-free yogurt (Greek or plant-based)
  • 1 scoop lactose-free whey protein powder
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/4 cup granola
  • 1 tablespoon chia seeds
  • Honey for drizzling (optional)

Instructions

  1. In a bowl, mix yogurt and whey protein powder until well combined.
  2. Pour the yogurt mixture into a serving bowl.
  3. Top with mixed berries, granola, chia seeds, and a drizzle of honey if desired.
  4. Grab a spoon and enjoy your protein-packed smoothie bowl!

Serving Size: 1

Nutritional Value

  • Protein: 20 grams
  • Calories: 300 calories
  • Fat: 8 grams
  • Carbohydrates: 40 grams
  • Fiber: 8 grams

9. Avocado and Lime Protein Salad

Add a zesty twist to your salad with this avocado and lime protein salad. It’s a refreshing and protein-rich option for a light lunch or dinner. This salad combines the creaminess of avocado, the zing of lime, and the protein punch from chicken and whey protein, making it a satisfying and flavorful choice.

Suitable for: Individuals looking for a light and protein-packed meal option.

Ingredients

  • 2 cups mixed greens
  • 1/2 avocado, sliced
  • 1/2 cup cooked and diced chicken breast
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • Juice of 1 lime
  • 1 scoop lactose-free whey protein powder (mixed into the lime juice)
  • Salt and pepper to taste

Instructions

  1. In a bowl, combine mixed greens, sliced avocado, diced chicken, cherry tomatoes, and red onion.
  2. In a separate bowl, mix the lime juice with a scoop of whey protein powder, salt, and pepper until well combined.
  3. Drizzle the lime-protein dressing over the salad and toss gently.
  4. Serve and enjoy the refreshing flavors!

Serving Size: 1 

Nutritional Value

  • Protein: 23 grams
  • Calories: 310 calories
  • Fat: 20 grams
  • Carbohydrates: 20 grams
  • Fiber: 8 grams

10. Coffee and Chocolate Protein Shake

Kickstart your day with a caffeine boost and protein power by trying this coffee and chocolate protein shake. It’s perfect for busy mornings or as a mid-afternoon pick-me-up. This shake combines the benefits of coffee and whey protein for a caffeinated and protein-rich start to the day, helping you stay energized and alert.

Suitable for: Coffee lovers seeking a protein-packed way to enjoy their morning brew.

Ingredients

  • 1 cup brewed coffee, cooled
  • 1 scoop lactose-free whey chocolate protein powder
  • 1/2 banana
  • 1 tablespoon almond butter
  • 1/4 teaspoon vanilla extract
  • Ice cubes

Instructions

  1. Brew a cup of coffee and allow it to cool to room temperature.
  2. In a blender, combine cooled coffee, whey protein powder, banana, almond butter, vanilla extract, and ice cubes.
  3. Blend until smooth and frothy.
  4. Pour into a glass, and savor the coffee-chocolate goodness!

Serving Size: 1 

Nutritional Value

  • Protein: 19 grams
  • Calories: 230 calories
  • Fat:7 grams
  • Carbohydrates: 25 grams
  • Fiber: 3 grams

11. Lactose-Free Protein Pancakes

Start your day right with a stack of fluffy and flavorful Lactose-Free Protein Pancakes. This recipe is a game-changer for anyone looking to enjoy a scrumptious breakfast while boosting their protein intake, especially if you’re lactose intolerant. These pancakes are not only delicious but also packed with the muscle-building power of lactose-free whey protein.

Suitable for: Those looking for a balanced breakfast option and anyone who enjoys a delicious and nutritious morning meal.

Ingredients

  • 1 scoop lactose-free whey protein powder
  • 1 ripe banana
  • 2 eggs
  • 1/2 teaspoon baking powder
  • Dash of cinnamon
  • Cooking spray

Instructions

  1. Mash the banana and mix it with the protein powder, eggs, baking powder, and cinnamon.
  2. Heat a non-stick skillet and spray it with cooking spray.
  3. Pour small portions of the batter onto the skillet to make pancakes.
  4. Cook until bubbles form, then flip and cook the other side.
  5. Serve with your favorite toppings.

Serving Size: 1

Nutritional Value

  • Protein: 15 grams
  • Calories: 250
  • Fats: 5 grams
  • Carbohydrates: 20 grams
  • Fiber: 2 grams

Tips to remember

II. Points to consider when making these recipes

When making lactose-free whey protein recipes, there are several important points to consider to ensure that the dishes turn out delicious, nutritious, and suitable for your dietary needs. Here are some key points to keep in mind:

1. Selecting Lactose-Free Ingredients

Ensure that all ingredients, especially dairy products like milk and yogurt, are labeled as lactose-free to avoid any digestive issues if you are lactose intolerant.

2. Protein Powder Quality

Choose a high-quality lactose-free whey protein powder. Look for products with minimal additives and high protein content per serving.

3. Serving Size

Adjust the serving size based on your specific nutritional needs and dietary goals. Serving sizes can vary depending on your activity level and calorie requirements.

4. Nutritional Goals

Consider your nutritional goals when preparing these recipes. Are you looking for a post-workout protein boost, a healthy snack, or a balanced meal? Adjust ingredients and portion sizes accordingly.

5. Sweeteners

Be mindful of sweeteners like honey, maple syrup, or sugar. You can often adjust these to suit your taste preferences or dietary restrictions. Use natural sweeteners when possible.

6. Texture and Consistency

Pay attention to the texture and consistency of your recipes. You may need to adjust the amount of liquid (milk, water) to achieve the desired thickness in smoothies and shakes.

7. Allergies and Dietary Restrictions

If you have allergies or specific dietary restrictions beyond lactose intolerance, ensure that all ingredients are safe for your consumption. Make necessary substitutions as needed.

Conclusion

From the creamy goodness of protein-packed shakes to the convenience of homemade protein bars and the freshness of nutrient-rich salads and smoothies, there’s something here for everyone. By preparing these recipes at home, you not only have control over the ingredients and their quantities but also the satisfaction of indulging in flavors that suit your preferences.

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