Written by Steve Theunissen | ISSA: CPT & Fitness Nutrition
Fact checked by Robert Iafelice, MS, RD, LDN
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Protein powder provides a convenient, effective source of protein to help people get the amount of this macronutrient needed to achieve their goals. It is useful for muscle building as well as weight loss.
However, you can't just reach for any old protein powder if you are celiac. They need to make sure that their dietary supplements are gluten-free. If they don't, they'll suffer some pretty nasty side effects. That's why we've created this best gluten-free protein powder article. After reading it, you will know which protein powders are the ideal choices for your situation, whether you are a celiac or just a person who wants to have a gluten-free diet.
As well as a review of the 7 best gluten protein powders by category, we'll discuss the benefits of gluten-free protein powder and provide you with a handy buyer's guide.
7 Best Gluten Free Protein Powders
- Best Overall: Transparent Labs Protein
- Budget Pick: Nutiva Hemp Protein
- Best Tasting: Orgain Protein Powder
- Vegan Pick: Ritual 18+
- For Bodybuilding: Muscle Milk
- Best Organic: Naked Rice
- For Weight Loss: Garden of Life Fit
SFS Pick
Transparent Labs
Budget
Nutiva
3rd Pick
Orgain
1. Best Overall Gluten Free Protein Powder: Transparent Labs Protein
Transparent Labs are a breath of fresh air in the supplement industry because, as their name suggests, they are completely transparent about everything that goes into their products. They can do that because they only include 100% scientifically backed ingredients at clinically effective dosages. In addition, they will never use food dyes, artificial sweeteners, or other additives in their products.
Transparent Labs Grass-Fed Whey Protein provides an extremely pure source of whey protein isolate with no artificial additives or flavorings. As a result, you get an impressive 28 grams of protein per serving with low carb and fat content.
This powder mixes to a rich and creamy consistency and comes in as our best gluten-free protein powder.
Pros
- Pure source of protein
- High protein count per serving
- Low in fat and carbs
- Rich and creamy consistency
Cons
- Not much fiber
The first product in our ProteinSeries is our 100% Grass-Fed Whey Protein Isolate sourced from grass fed American Cows! It contains one of the industry’s highest protein-by-weight ratios...
2. Best Budget Gluten Free Protein Powder: Nutiva Hemp Protein
Nutiva Hemp Protein is made from organic hemp seed protein. Each 30-gram serving provides you with 15 grams of protein, 8 grams of dietary fiber, one gram of sugar, and 90 calories. The low-calorie count makes this a very good choice for people who want to lose weight.
Hemp provides a sustainable source of amino acids, fatty acids, protein, and edestin. Nutiva uses an all-natural cold press extraction process that yields a clean, plant-based protein high in Omega 3 fats and antioxidants without the use of volatile chemicals, hexane, or heat.
Hemp protein is higher in omega-3 fatty acids and antioxidants than whey powder, providing an ideal protein source for vegans and vegetarians.
Nutiva Hemp Protein mixes well with water but produces a somewhat gritty taste.
Pros
- High in fiber
- Low-calorie count
- Rich in omega-3 and antioxidants
Cons
- Only 15 grams of protein per serving
Nutiva Organic, Cold-Processed Hemp Seed Protein from non-GMO, sustainably-farmed Canadian hempseed provides a high-quality plant protein with the branched-chain amino acids vital for...
3. Best Tasting Gluten Free Protein Powder: Orgain Protein Powder
Orgain Protein Powder provides 21 grams of plant-based protein powder in every serving. That protein comes from a blend of hemp, rice, pea, and chia seed sources. This combination ensures you get a complete amalgamation of all the essential amino acids.
This is a pure, organic source of protein that is also GMO, dairy, soy, gluten, and lactose-free. With this product, you get 3.5 grams of fat and 15 grams of carbs, which is quite a bit higher than most other protein powders on this list. Keep in mind that carb count includes healthy fiber and sugar alcohols.
Orgain Organic Plant-Based Protein Powder is a relatively expensive protein powder (it costs to be one of the best gluten free protein powders), working to about 9.5 cents per gram.
Pros
- 21 grams protein
- Plant-based protein blend
- Lactose-free
Cons
- High in carbs
Our organic plant-based protein powder serves up 21g of vegan protein and only 150 calories in every serving. Fuel your body with clean, organic...
4. Best Vegan Gluten Free Protein Powder: Ritual 18+
Ritual 18+ is a plant-based gluten-free protein powder that uses peas as its protein source. This high-quality plant-based pea protein isolate is sourced from organic, non-GMO peas grown in Wisconsin. In addition, it includes vanilla bean extract that is harvested in Madagascar. This provides a delicious flavor when it is blended with water.
Ritual 18+ also throws in L-Methionine, sourced from Japan, to complete the amino acid profile. There is also the essential nutrient choline included. This product gives you 20 grams of protein, including 4 grams of branched-chain amino acids.
Ritual 18+ mixes very easily in water or any other liquid, providing you with a smooth, grit-free protein shake. In addition to the stringent in-house testing that the manufacturer undertakes, they also employ 3rd party testers to screen for more than 250 banned substances.
Each bag of Ritual 18+ provides you with 15 servings at a scoop serving of 30 grams. All in all, this is an excellent vegan protein powder that provides you with a complete amino acid profile while being free of gluten.
Pros
- Vegan
- Complete amino acid profile
- 3rd party tested
Cons
- Expensive
Essential Protein Daily Shake 18+ is the clean, traceable plant-based protein to help form lean muscle and support muscle recovery after exercise...
5. Best Gluten Free Protein Powder For Bodybuilding: Muscle Milk
Muscle Milk is a powdered form of lactose-free protein powder. One scoop of this powder gives you 25 grams of protein at the low energy cost of just 160 calories. That makes this a great option for people trying to get cut as they pack on lean muscle mass. In addition to the protein in this product, you also get 17 different vitamins and minerals. There are 9 grams of carbs, including 2 grams of fiber.
A serving size of Muscle Milk Pro Series is two scoops, giving you a massive 50 grams of protein and 320 calories.
As well as the powder form, Muscle Milk also comes in a popular ready-to-drink version. What's more, it is lactose-free, making it a very convenient product for lactose-free people. This product, which CytoSport puts out, is a blend of whey isolate and casein protein. That ensures you get a medium release of amino acids into your system.
Muscle Milk Pro Series comes in two flavors: Intense Vanilla and Knockout Chocolate.
The ready-to-drink version is available in a wider range of delicious flavors, including Banana Crème, Red Velvet Cake, Strawberries n' Crème, and German Chocolate Cake.
Pros
- Lactose-free
- Whey + Casein Protein
- Great flavors
Cons
- 9 grams carbs
Muscle Milk Intense Vanilla Pro Series 50 Lean Muscle Mega Protein Powder. Building athletes from the inside Out. Genuine. Cytosport. Taste satisfaction guaranteed...
6. Best Organic Gluten Free Protein Powder: Naked Rice
Naked is not only one of the best gluten free protein powders, it's one of the most popular protein powder brands on the market. Why? Because of their ingredients, or lack thereof.
Organic Naked Rice has just one ingredient: organic sprouted brown rice protein. This is a dairy free protein powder has no artificial sweeteners, flavors, or colors, and the product is GMO-Free, soy-free, and gluten-free. Each serving provides you with 25g of protein, 0g of sugar, 4g of carbs, 120 calories, and 4.9g of BCAAs.
Organic Nake Rice is 3rd party tested for potency and purity. It is also tested for metals to ensure that it is melamine free. This protein powder is created using a hexane-free extraction process. This results in a powder with an amino acid profile that is on par with whey protein.
As well as being used to make tasty protein powder drinks, you can also add this powder to soups and baking goods.
Pros
- 3rd party tested
- 4.9 grams of BCAAs
- 25 grams of protein
Cons
- Taste takes some getting used to
Our one ingredient rice protein powder is an excellent supplemental source of dietary protein for vegetarians and vegans that cannot use...
7. Best Gluten Free Protein Powder For Weight Loss: Garden of Life Fit
Garden of Life Raw Organic Fit Protein Powder is a vegan protein powder blend that serves as a complete meal replacement. This organic plant protein is sourced from Organic Peas and organic sprouted quinoa powder, Seeds, and Legumes.
Each Garden of Life Raw Organic Fit serving contains 28 grams of protein per serving, 4 grams of fiber, less than one gram of sugar, and 180 calories. It also contains Svetol Green Coffee Bean Extract to burn fat naturally, maintain healthy blood sugar, as well as Organic Ashwagandha to support cortisol levels and manage stress-related cravings.
Every two-pound Garden of Life Raw Organic Fit container provides you with twenty servings at a scoop size of 45.6 grams.
Pros
- Blend of organic plant proteins
- 28 grams of protein per serving
- ontains green coffee bean extract for fat burning
- Organic ashwagandha to reducer cortisol levels
Cons
- Most online reviewers do not like the taste of this product
Raw Organic Fit is a Certified Organic high-protein powder specifically designed for weight loss, made with a blend of plant-sourced proteins, including 13 raw sprouted...
What is Gluten-Free Protein Powder?
Gluten-free protein powder is quite simply protein powder that does not contain gluten. The most popular form of protein powder, whey, is naturally free of gluten, whether in concentrate, isolate, or hydrolysate form. However, some extra ingredients added to certain whey protein powder formulations might create adverse conditions for people who have a gluten sensitivity.
Casein protein, which is also manufactured from cow's milk, is also gluten-free. But, again, other ingredients may be added that do contain gluten.
Another potential way for gluten to get into either whey or a casein protein is through what is known as cross-contamination. This is why protein powder is manufactured on the same equipment previously used to make gluten-containing products.
When buying a gluten-free protein powder, you should avoid products that contain the following ingredients:
- Glutamine peptides
- Hydrolyzed wheat protein
- Oats
- Malt
Benefits of Gluten-Free Protein Powder:
GF protein powders provide all the benefits of most protein powders with the added benefit of avoiding the side effect that some people may experience from taking gluten into their system. Here are four key benefits of taking a gluten-free protein powder.
1. Safe for people with Celiac Disease
In genetically predisposed individuals, gluten consumption causes a serious autoimmune disease known as celiac disease, damaging the small intestine. This gluten intolerance affects one in 100 persons worldwide, however only 30% of cases receive a thorough diagnosis. Celiacs are advised to avoid consuming gluten as it is believed to impair the lining of the small intestine, causing various digestive problems.
Gluten is a protein in wheat, rye, and barley that causes patients with celiac disease to develop an immune reaction that assaults their small intestines. The little fingerlike projections called villi that border the small intestine and aid in nutrient absorption are damaged as a result of these attacks. The villi must be repaired in order for nutrients to be efficiently absorbed by the body.
By taking a gluten-free whey protein powder, celiacs are able to enjoy all the benefits of consuming whey protein powder without any of the negative side effects.
2. Helps build muscle
Whey protein powder can help muscle tissue when taken after resistance training. During your workout, you place stress on the muscle tissue, which can cause micro-tears in the fibers. After the workout, the body will attempt to repair these damaged fibers, with a little extra development to meet the stress in the future. However, this rebuilding process will only take place in the presence of protein. When you take a quality whey protein after your workout, you will be providing your body with the building material it needs for muscle growth.
3. Can help with weight management
Protein is the most satiating of the macronutrients. It will, as a result, fill you up faster than if you were eating a carb or fat-based diet. Protein also has a higher thermic value than the other macros. That means that it takes more energy to absorb and digest protein than fats or carbs.
These factors make protein excellent for weight management. If you are trying to lose weight, eating a diet that is high in protein will help you to avoid between-meal snacking and make it easier to maintain a negative calorie balance where you are burning off more calories than you are consuming.
Getting your protein in the form of protein powder is an extremely convenient method of meeting your daily protein needs.
4. Assists with workout recovery
When you take a protein powder after your workout, you will be fast-tracking essential amino acids to your muscle cells to promote a process called protein synthesis. This will facilitate the workout recovery process while also repairing damaged muscle fibers.
Side Effects of Gluten-Free Protein Powder:
While generally considered safe for users, gluten-free protein powder may provide some minor side effects. Whey protein concentrate contains lactose, a type of milk sugar. A large number of people have lactose intolerance. If they digest lactose, it can cause digestive problems such as flatulence, burping, and upset stomach.
Consuming too much protein can cause diarrhea, even in people who do not have lactose intolerance.
Consuming protein powder shakes too often may also lead to unwanted weight gain. Some protein powders are pretty high in calories. We recommend having no more than 2-3 protein powder drinks per day.
What to Look for When Buying Gluten-Free Protein Supplements:
The protein powder market is saturated, with every product claiming to be better than the last. However, you cannot believe the hype. Rather than being swayed by glitzy marketing, it is best to have some guidelines to follow when searching for a gluten-free protein powder.
1. Ingredients
There are a number of different types of protein powder, each based on a unique protein source. Here's a brief overview of them.
Whey Protein:
Whey protein comes from cow's milk. It is the liquid part that separates from curd when cheese is made. Whey concentrate is quite high in milk sugar, or lactose, which many people find difficult to digest. However, whey isolate and hydrolysate remove most of the lactose and fat content.
Whey protein digests quickly, getting into the muscle cell within 30-40 minutes. They are also high in branched-chain amino acids (BCAAs). Whey protein makes a good post-workout protein source when you need to get amino acids to the damaged muscle cells to create an anabolic environment.
Research shows that whey protein is more effective at promoting protein synthesis than other forms of protein powder. In one study, whey protein was seen to increase muscle protein synthesis 31 % better than soy protein and 132% better than casein protein.¹
There are several forms of whey protein, such as whey protein isolate, whey protein hydrolysate, and whey protein concentrate.
Casein Protein:
Casein protein also comes from cow's milk, this time deriving from the curd portion of the cheese-making process. The main difference between this form and whey is that casein digests far more slowly. Casein becomes gel-like in the stomach, slowing down the rate of stomach emptying.
Casein will release its amino acids into your bloodstream at a slower, steadier rate than whey. As a result, it is not as effective at promoting post-workout protein synthesis. However, it does provide a steady release of amino acids over several hours. This can be useful as a nighttime protein source to ensure that your muscle cells are being infused with amino acids during the recovery and rebuilding process that takes place while you are sleeping.
Egg Protein:
Eggs provide one of the best whole food sources of protein that exist. They have the highest protein digestibility score of any food. Research also shows that eggs are one of the most satiating foods on the planet, making them an excellent choice when you are trying to prevent snacking between meals.
The majority of egg protein powders contain only egg whites. The removal of the yolks makes this form of protein less filling than other animal protein sources. Egg protein is high in BCAAs, especially leucine, which is the key to protein synthesis.
If you are looking for an animal-based protein powder that doesn't come from cow's milk and are not looking for a powder to fill you up quickly, egg protein powder may be for you.
Pea Protein:
Organic pea protein is gaining popularity in protein powder options for vegetarians and vegans. It contains all of the essential amino acids except for one, that being methionine. It provides an especially good source of branch-chain amino acids.
Pea protein's rate of digestion is between whey and casein. It also has a satiating effect that is similar to whey protein.
In one study, men who took a 50-gram serving of pea protein powder while carrying out a resistance training program experienced very similar muscle gain results as men who took 50 grams of whey powder per day.²
Brown Rice Protein:
Brown rice protein is an incomplete protein due to the absence of the essential amino acid lysine. As a result, it does not do as good a job as either whey, casein, egg, or pea protein at building muscle.
The absorption rate of brown rice protein is considered to be medium, being between whey and casein. It has a greater fullness effect than either egg or pea protein.
Many people do not find the taste of brown rice protein powder very appetizing.
Hemp Protein:
Hemp protein powder is a relatively new entrant to the protein powder market. It is made by grinding recessed hemp seeds and producing fine powder. Hemp is one of the few plant-based protein powders to contain all nine essential amino acids. It is also a rich source of fiber and omega-3 fatty acids.
The amino acid profile of hemp is similar to egg whites. However, hemp has a significantly lower protein ratio per gram than either brown rice or soy. Hemp, though, is easier to digest than either of those other plant-based powders. It is also a rich source of minerals and antioxidants.
Soy Protein:
Soy protein powder is made from defatted soy flakes with the sugar and dietary fiber removed. Once dehydrated, they are turned into a powder. A 28-gram serving of soy protein isolate powder contains 23 grams of protein, 2 grams of carbs, and 1 gram of fat.
Soy is another complete plant-based source of protein. In terms of protein synthesis, soy is less effective than whey but better than casein.
There have been concerns raised regarding the safety of soy protein. Soy contains compounds called phytates, which are also known as anti-nutrients. This makes it more difficult to absorb minerals like zinc and iron. Concerns have also been raised about the phytoestrogen content of soy. These compounds have estrogen-like qualities. However, most of the phytoestrogens have been removed from soy protein before it is processed.
2. Testing/Label Transparency
GF protein powders that have been 3rd party tested by an independent testing laboratory are recommended. When you buy a 3rd party tested product, you can have confidence that what is stated on the product label is exactly what is in the powder. You can also be assured that there are no trace elements of gluten present as a result of cross-contamination.
3. Price
The price of gluten-free protein powder varies from around $20-$45 for a 15-serving container. The average cost of our seven top gluten-free protein powders is around $23.
4. Reviews
By reading verified purchaser reviews of the gluten free options, you will gain valuable insight into the taste, mixability, side effects, and Efficacy of the powder. You should also check for information on the level of customer service provided.
Gluten-Free Protein Powder FAQs:
Are any protein powders gluten-free?
Whey protein powders are naturally gluten-free. Only when extra ingredients, such as, preservatives, or additives containing gluten, are added, that the protein will no longer be gluten-free.
Can Celiacs have protein powder?
Yes, celiacs certainly can have protein, provided that it does not contain gluten. All seven of the protein powders that have been reviewed on this page are suitable for celiacs.
What do gluten-free products do for your body?
When you remove gluten from your diet, you will experience greater energy levels, improved bone and skin health, and better digestive health.
Is gluten-free better for weight loss?
There is no research to suggest eating gluten-free is better for weight loss than consuming gluten.
Summary: Which Gluten Free Protein Powder is Best?
Gluten-free protein powders provide a gut-friendly option for celiacs who want to use protein powder to meet their daily protein needs.
The best gluten-free protein powder is Transparent Labs Grass-Fed Whey Protein, which contains one of the highest protein-to-weight ratios on the market. Every 32-gram scoop provides you with 28 grams of protein powder. It is an easily digestible and fast-acting protein source.
We hope this post helped you find the perfect gluten-free protein for your needs.
The first product in our ProteinSeries is our 100% Grass-Fed Whey Protein Isolate sourced from grass fed American Cows! It contains one of the industry’s highest protein-by-weight ratios...
Interested in finding the perfect protein powder? Check out our articles on the Best Protein Powders and Best Casein Protein Powders.
References:
- Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol (1985). 2009 Sep;107(3):987-92. doi: 10.1152/japplphysiol.00076.2009. Epub 2009 Jul 9. PMID: 19589961.
- Babault N, Païzis C, Deley G, Guérin-Deremaux L, Saniez MH, Lefranc-Millot C, Allaert FA. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015 Jan 21;12(1):3. doi: 10.1186/s12970-014-0064-5. PMID: 25628520; PMCID: PMC4307635.
Steve Theunissen
Author