The five best non-whey protein powders are beef protein isolate, egg white protein, pea protein, collagen peptides, and rice protein. Each one does something different. Your best pick depends on allergies, diet, taste preference, and whether you actually need a complete protein. Here's what you need to know about all five — no fluff, real trade-offs.
Why Would You Want Non-Whey Protein?
A few reasons. Some obvious, some less so.
About 68% of the global adult population has some degree of lactose malabsorption (NIDDK). If whey gives you bloating, gas, or cramps, you're not broken. You're in the majority.
Then there's dairy allergy — which is different from intolerance. Intolerance means your gut can't break down lactose. Allergy means your immune system treats dairy proteins like a threat. One makes you uncomfortable. The other can land you in the ER. If you have a dairy allergy, even whey isolate with its trace lactose isn't safe because the dairy proteins are still there.
Some diets exclude dairy entirely. Paleo, AIP, Whole30, carnivore — they all cut it out. And some people just don't want dairy for environmental or ethical reasons. Fair enough.
Or the simplest reason of all: whey makes you feel terrible and you'd like to not feel terrible. That's a valid reason to switch. We dig into the dairy-free side of this more in our lactose-free protein powder guide.
The 5 Best Non-Whey Protein Powders
1. Beef Protein Isolate
I'm biased — I founded a beef protein company. But I founded it because nothing else worked for me. After my accident, I couldn't tolerate dairy. I tried every protein powder on the shelf. Most of them made me feel worse than eating nothing at all. Beef protein isolate was the one that worked.
What it is: Protein from grass-fed beef, hydrolyzed and concentrated into powder form. The fat and cholesterol get removed during processing. What's left is clean, concentrated protein.
Protein per serving: 20-26g. Complete protein with all essential amino acids.
Pros: Totally dairy-free. Short ingredient lists — PaleoPro Paleo Protein Powder has four ingredients. No bloating, no gut issues for most people. Compatible with paleo, AIP, Whole30, carnivore, and keto diets. The amino acid profile is comparable to whey, which makes it the closest non-dairy swap.
Cons: More expensive than whey or plant-based options. Fewer flavors available compared to the whey market. Harder to find in stores — most sales are online.
Best for: People who are dairy-sensitive, paleo or carnivore dieters, and anyone who wants minimal ingredients without sacrificing protein quality. If you're coming from whey and want the most similar experience minus the dairy, this is it. We go deeper on the comparison in our beef protein vs. whey breakdown.
2. Egg White Protein
Egg whites have been a bodybuilding staple since before protein powder existed. The powdered version just makes it easier to drink than cracking a dozen eggs into a blender.
What it is: Dried, powdered egg whites. That's basically it.
Protein per serving: 20-25g. Complete protein.
Pros: Dairy-free. Excellent bioavailability — your body absorbs it well. Good leucine content for muscle protein synthesis. Froths nicely in shakes, giving them a lighter texture. Works with paleo, Whole30, and keto diets.
Cons: Some brands taste chalky. Egg allergy is a real concern — it's one of the top eight allergens. Not suitable for AIP (the autoimmune protocol excludes eggs). And obviously not vegan.
Best for: Paleo dieters who want a complete protein without dairy or beef. People who like lighter-textured shakes. Worth noting that PaleoPro's formula actually includes egg white protein alongside beef protein isolate for a broader amino acid profile. We also have a standalone Egg White Protein if that's your preference.
3. Pea Protein
The most popular plant-based protein powder on the market right now. There's a reason it shows up in almost every vegan protein blend.
What it is: Protein extracted from yellow split peas.
Protein per serving: 20-24g. Nearly complete — it has good leucine content but is low in methionine.
Pros: Vegan. Affordable. Hypoallergenic — pea allergies are rare. Decent amino acid profile for a plant source. Blends reasonably well.
Cons: Earthy taste that some people can't get past. Thick, sometimes gritty texture. Not quite a complete protein on its own. Often needs sweeteners and thickeners added to make it palatable.
Best for: Vegans. People with multiple food allergies. Budget-conscious buyers. Usually combined with rice protein to create a complete amino acid profile — if you see "plant-based protein blend" on a label, it's almost always pea + rice.
4. Collagen Peptides
Collagen is everywhere right now. In coffee, in smoothies, in gummies. There's a lot of hype and a lot of real benefit mixed together.
What it is: Protein derived from connective tissue — typically from beef, fish, or chicken sources. It's broken down into peptides so your body can absorb it more easily.
Protein per serving: 10-20g. NOT a complete protein — it's missing tryptophan entirely.
Pros: Great for joint health, skin elasticity, hair, nails, and gut lining. The research on these benefits is legitimate. Dissolves in both hot and cold liquids with essentially no taste. Easy to add to coffee, soup, or anything else without changing the flavor.
Cons: Not a complete protein. Cannot replace whey (or any complete protein) for muscle building. Lower protein per serving than most other options. The "collagen as your daily protein" marketing is misleading.
Best for: Joint and skin support. Adding extra protein to coffee or meals. Supplementing alongside a complete protein source — not replacing one. Collagen is great. But it's not a replacement for a complete protein powder. Use both. PaleoPro Bone Broth Collagen gives you collagen plus the amino acids from bone broth in one scoop.
5. Rice Protein
The quiet utility player of non-whey proteins. You probably won't buy it alone, but it makes other proteins better.
What it is: Protein extracted from brown rice through an enzymatic process.
Protein per serving: 15-20g. Incomplete — it's low in lysine, one of the essential amino acids.
Pros: Hypoallergenic. Vegan. One of the cheapest protein sources available. Mild taste that doesn't overpower blends.
Cons: Incomplete amino acid profile. Gritty texture. Lower protein per serving than most alternatives. Rarely sold as a standalone product because it needs help.
Best for: People with multiple food allergies who need something gentle. Vegans on a budget. Almost always blended with pea protein — pea is low in methionine but high in lysine, and rice is the opposite. Together they make a complete profile.
Non-Whey Protein Comparison Table
| Beef Protein Isolate | Egg White | Pea Protein | Collagen Peptides | Rice Protein | |
|---|---|---|---|---|---|
| Protein/serving | 20-26g | 20-25g | 20-24g | 10-20g | 15-20g |
| Complete protein? | Yes | Yes | Nearly (low methionine) | No (missing tryptophan) | No (low lysine) |
| Dairy-free? | Yes | Yes | Yes | Yes | Yes |
| Key allergens | None common | Eggs | None common | Fish (if marine-sourced) | None common |
| Taste | Neutral, smooth | Mild, can be chalky | Earthy, thick | Neutral, thin | Mild, gritty |
| Price range/serving | $1.50-2.50 | $1.25-2.00 | $0.80-1.50 | $1.00-2.50 | $0.75-1.25 |
| Diet compatibility | Paleo, AIP, Whole30, keto, carnivore | Paleo, Whole30, keto | Vegan, vegetarian | Paleo, keto | Vegan, vegetarian |
| Best use case | Complete whey replacement | Lighter shakes, baking | Plant-based muscle building | Joint/skin health, coffee add-in | Blending with pea protein |
How to Choose the Right Non-Whey Protein
Skip the overthinking. Ask yourself one question at a time.
Want a complete protein and zero dairy? Beef protein isolate or egg white protein. Both have full amino acid profiles. Both work for muscle building. Beef protein is the cleaner swap if you're coming from whey. Egg white is lighter.
Want vegan? A pea and rice protein blend. The combination covers each other's amino acid gaps and gives you a complete profile. Look for a blend, not pea or rice alone.
Want joint, skin, or gut support? Collagen peptides. But don't make it your only protein source. Pair it with a complete protein for the muscle side.
Want the cheapest option? Pea protein, at roughly $0.80-1.50 per serving. Rice protein is similarly priced. You'll sacrifice some taste and possibly completeness, but the protein is there.
Want the cleanest label? Beef protein isolate. Four ingredients in PaleoPro's version. Most plant blends need a longer ingredient list to deal with taste and texture.
Have multiple allergies? Rice protein or pea protein. Both are hypoallergenic. Beef protein isolate also works if you can tolerate beef — it's free of the top eight allergens.
Following a specific diet? Paleo, AIP, Whole30, or carnivore — beef protein isolate is the only protein powder that checks every box. Egg white covers paleo and Whole30 but not AIP. Plant proteins work for vegan and vegetarian. Check the table above for the full breakdown.
Frequently Asked Questions
What's the best non-whey protein for muscle building?
Beef protein isolate or egg white protein. Both are complete proteins with all the essential amino acids needed for muscle protein synthesis, including leucine — the amino acid that triggers the process. Pea and rice protein blends can work too, but the leucine content is typically lower. Collagen won't cut it alone because it's missing tryptophan.
Is non-whey protein as effective as whey for building muscle?
Yes, if it's a complete protein with adequate leucine. A 2019 study in the Journal of the International Society of Sports Nutrition found no significant difference in muscle and strength gains between whey and beef protein isolate when protein intake was matched. The key factor is total protein and amino acid completeness, not the source. If your non-whey protein is complete, you're not leaving gains on the table. We cover this in more detail in our beef protein vs. whey comparison.
What's the cheapest non-whey protein powder?
Pea protein, typically $0.80-1.50 per serving. Rice protein is comparably priced at $0.75-1.25 per serving. Both are plant-based and widely available. Beef protein isolate and collagen tend to run $1.50-2.50 per serving, reflecting higher sourcing costs. Keep in mind that cheaper options sometimes compensate for taste with more additives — always read the ingredient list.
Can I use non-whey protein for baking?
Yes. Beef protein isolate works particularly well in baked goods because of its neutral flavor and smooth texture. It holds up to heat without getting rubbery, which is a problem with some plant proteins. You can swap it 1:1 in most protein baking recipes. We have a high-protein muffin recipe that uses it if you want somewhere to start. Egg white protein also bakes well and adds a lighter texture.
Is soy protein a good whey alternative?
Soy protein is technically a complete protein and it's dairy-free. But it's controversial. Some people avoid it due to phytoestrogen content — plant compounds that can mimic estrogen in the body. The research is mixed on whether this matters at normal intake levels. Soy is also a top-eight allergen. Many people looking for a non-whey protein skip soy entirely and go with beef protein isolate, egg white, or pea protein instead. It's a personal call, but you have plenty of options that don't come with the debate.
Do I need to combine plant proteins to get a complete amino acid profile?
If you're relying on plant protein as your primary protein source, yes. Pea protein is low in methionine. Rice protein is low in lysine. Together, they cover each other's gaps. Most commercial plant protein blends already combine them for this reason. If you'd rather not think about amino acid pairing, beef protein isolate or egg white protein are complete on their own — one scoop, done.
Ready to ditch whey? PaleoPro Paleo Protein Powder is grass-fed beef protein isolate with egg white protein — complete protein, zero dairy, four ingredients. Want collagen too? Add Bone Broth Collagen for joint and gut support. Browse our full protein collection to find your fit.
Sources:
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). "Definition & Facts for Lactose Intolerance." niddk.nih.gov
- Sharp, M.H., et al. (2018). "The Effects of Beef Protein Isolate and Whey Protein Isolate Supplementation on Lean Mass and Strength in Resistance-Trained Individuals." Journal of the International Society of Sports Nutrition, 15(1), 1-9. PMC
- Babault, N., et al. (2015). "Pea proteins oral supplementation promotes muscle thickness gains during resistance training." Journal of the International Society of Sports Nutrition, 12(1), 1-9. PMC