Are you lactose intolerant and looking for plant-based protein options? Look no further! In this article, we will explore the 8 best plant-based proteins that are perfect for those with lactose intolerance.

Whether you're vegan, lactose intolerant, or simply want to incorporate more plant-based proteins into your diet, these options are sure to satisfy your protein needs. From lentils to quinoa, chia seeds to almonds, and many more, you'll discover a variety of delicious and nutritious plant-based protein sources that will keep you feeling energized and full.

So, let's dive in and explore these 8 amazing plant-based proteins that are lactose-free and packed with goodness!


If you're lactose intolerant, lentils can provide a nutritious and satisfying source of plant-based protein. Lentils aren't only packed with protein, but they're also low in fat and high in fiber. They're a great option for those looking to incorporate more plant-based foods into their diet.

Lentils have an impressive nutritional profile. They're rich in iron, which is important for maintaining healthy blood cells. They also contain folate, which is vital for pregnant women to support the growth and development of the baby. Lentils are also a good source of potassium, which helps regulate blood pressure, and magnesium, which is important for bone health.

Incorporating lentils into your diet is easy and versatile. You can cook them as a standalone dish, or use them as a base for soups, stews, and salads. Lentils can be cooked on the stovetop or in a pressure cooker, and they typically take about 20 to 30 minutes to cook. To add flavor, you can sauté them with onions, garlic, and spices before cooking.

If you're looking for delicious and creative recipes to incorporate lentils into your diet, there are plenty of options. Lentil curry, lentil burgers, and lentil salad are just a few ideas to get you started. You can also use lentils as a substitute for meat in recipes like lentil tacos or lentil meatballs. The possibilities are endless!


One option you can consider is incorporating quinoa, a versatile and nutritious plant-based protein, into your lactose-free diet. Quinoa is an excellent choice for individuals with lactose intolerance due to its numerous benefits.

Firstly, quinoa is a complete protein, meaning it contains all nine essential amino acids that your body needs. This is important for lactose intolerant individuals as they may need to rely on plant-based proteins to meet their nutritional needs. Additionally, quinoa is rich in fiber, which can help improve digestion and promote a healthy gut. It's also a good source of iron, magnesium, and zinc, which are essential minerals that can be lacking in a lactose-free diet.

To incorporate quinoa into your plant-based diet for lactose intolerance, you can start by substituting it for other grains such as rice or pasta. Quinoa can be cooked and used as a base for salads, stir-fries, or as a side dish. You can also use quinoa flour as a gluten-free alternative in baking recipes. Another option is to add cooked quinoa to smoothies or use it as a topping for yogurt or dairy-free ice cream.

Chia Seeds

Are you wondering how chia seeds can be a beneficial plant-based protein for your lactose intolerance? Well, you're in the right place! Chia seeds aren't only a great source of protein, but they also offer numerous nutritional benefits for individuals with lactose intolerance.

Chia seeds are packed with essential nutrients such as fiber, omega-3 fatty acids, calcium, and magnesium. These nutrients are crucial for maintaining a healthy diet, especially for those who need to avoid lactose. The high fiber content in chia seeds helps promote digestion and prevent digestive discomfort often experienced by lactose intolerant individuals.

Incorporating chia seeds into a lactose-free diet is surprisingly easy. You can add them to your morning smoothie or sprinkle them on top of your dairy-free yogurt for an extra protein boost. Chia seeds can also be used as a replacement for eggs in baking recipes, making them an excellent option for lactose-free baking.

Another creative way to enjoy chia seeds is by making chia seed pudding. Simply mix chia seeds with your favorite dairy-free milk, sweeten it with a natural sweetener like maple syrup or honey, and let it sit overnight. In the morning, you'll have a delicious and nutritious pudding ready to enjoy.

Hemp Seeds

To incorporate hemp seeds into your lactose-free diet, simply add them to your favorite recipes for a boost of plant-based protein. Hemp seeds are a versatile ingredient that can enhance the nutritional value of your meals.

Here are some benefits and recipe ideas to get you started:

  • Hemp seed benefits:
  • High in protein: Hemp seeds are an excellent source of protein, containing all nine essential amino acids.
  • Omega-3 fatty acids: They're rich in omega-3 fatty acids, which are known for their anti-inflammatory properties and heart health benefits.
  • Fiber content: Hemp seeds are a good source of dietary fiber, promoting healthy digestion and aiding in weight management.
  • Nutrient powerhouse: They're packed with vitamins and minerals like vitamin E, magnesium, zinc, and iron.
  • Hemp seed recipes:
  • Smoothies: Add a tablespoon of hemp seeds to your favorite fruit smoothie for an extra protein boost.
  • Salads: Sprinkle hemp seeds over your salads to add a nutty flavor and a dose of plant-based protein.
  • Homemade granola bars: Incorporate hemp seeds into your homemade granola bars for a nutritious and delicious snack option.
  • Baking: Replace some of the flour in your baking recipes with ground hemp seeds for added protein and nutrients.


Incorporating almonds into your lactose-free diet can provide a range of health benefits and enhance the nutritional value of your meals. For lactose intolerant individuals, almond milk can be an excellent dairy alternative. Almond milk is made by blending almonds with water and then straining the mixture to remove any solids. It has a creamy texture and a mild, nutty flavor that makes it a popular choice for those seeking a lactose-free milk alternative.

In addition to almond milk, there are many creative almond-based recipes that can be enjoyed as part of a dairy-free diet. One delicious option is almond butter, which can be used as a spread on toast or as a base for sauces and dressings. Another tasty option is almond flour, which can be used as a substitute for traditional flour in baking recipes. Almond flour adds a nutty flavor and a moist texture to baked goods, making them both delicious and nutritious.


Chickpeas provide a versatile and nutritious source of plant-based protein for individuals with lactose intolerance. They aren't only packed with protein, but also offer a range of other nutritional benefits for those who can't digest lactose. Here are some reasons why incorporating chickpeas into your lactose-free diet can be beneficial:

  • High protein content: Chickpeas contain about 15 grams of protein per cup, making them an excellent choice for meeting your daily protein needs.
  • Fiber-rich: With approximately 12 grams of fiber per cup, chickpeas help promote healthy digestion and can keep you feeling fuller for longer.
  • Rich in vitamins and minerals: Chickpeas are a good source of vitamins and minerals, including iron, magnesium, and folate, which are essential for overall health.
  • Low in fat: Chickpeas are relatively low in fat, making them a healthy choice for those watching their fat intake.

Now that you know the nutritional benefits of chickpeas, let's explore some creative ways to incorporate them into your lactose-free diet:

  • Hummus: Whip up a batch of homemade hummus using chickpeas, lemon juice, garlic, and olive oil. Enjoy it as a dip or spread it on sandwiches and wraps.
  • Roasted chickpeas: Toss chickpeas in olive oil and spices of your choice, then roast them until crispy. They make a great crunchy snack.
  • Chickpea curry: Make a flavorful chickpea curry with spices, coconut milk, and vegetables. Serve it over rice or with gluten-free flatbread.
  • Chickpea salad: Mix cooked chickpeas with fresh vegetables, herbs, and a tangy dressing for a refreshing and protein-packed salad.

Incorporating chickpeas into your lactose-free diet not only adds variety to your meals but also ensures you get the necessary nutrients and protein. Get creative and enjoy the many benefits chickpeas have to offer.


If you're looking for another versatile and nutritious plant-based protein option for your lactose-free diet, tempeh is an excellent choice. Not only is tempeh high in protein, but it also offers a range of health benefits for individuals with lactose intolerance.

One of the key benefits of tempeh is that it's a great source of probiotics. These beneficial bacteria help promote a healthy gut and improve digestion, which can be particularly beneficial for those with lactose intolerance. Additionally, tempeh is rich in fiber, which aids in digestion and helps regulate blood sugar levels.

Incorporating tempeh into your lactose-free diet is easy and delicious. You can use it as a meat substitute in stir-fries, salads, or sandwiches. Try marinating tempeh in a mixture of soy sauce, garlic, and ginger before grilling or pan-searing it for a flavorful and protein-packed meal. Another option is to crumble tempeh and use it as a substitute for ground meat in dishes like tacos or chili.

Green Peas

To add another nutritious and lactose-free option to your diet, consider incorporating green peas as a plant-based protein source. Not only are green peas delicious, but they also offer numerous health benefits. Here are some reasons why you should include green peas in your meals:

  • Green peas are packed with protein, providing about 8 grams per cooked cup. This makes them an excellent choice for those looking to increase their protein intake while avoiding lactose.
  • They're rich in fiber, which can aid in digestion and promote a healthy gut.
  • Green peas are a good source of vitamins and minerals, including vitamin K, vitamin C, and manganese. These nutrients contribute to overall health and support various bodily functions.
  • They contain antioxidants that help protect against oxidative stress and inflammation, reducing the risk of chronic diseases.

Now that you know the health benefits of green peas, it's time to explore some delicious recipes using this versatile ingredient. From pea and mint soup to roasted pea and avocado salad, there are endless possibilities to incorporate green peas into your meals. Get creative and enjoy the nutritious goodness that green peas have to offer.


In conclusion, for those with lactose intolerance, there are numerous plant-based protein options available.

Lentils, quinoa, chia seeds, hemp seeds, almonds, chickpeas, tempeh, and green peas are all great choices to incorporate into your diet.

These alternatives not only provide essential nutrients but also offer a wide range of flavors and textures to enjoy.

So, go ahead and explore these plant-based proteins to meet your dietary needs and enhance your overall well-being.