The 7 best gluten-free protein powders for women

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A quick look at the best gluten-free protein powders for women

• For authentic vanilla: Ritual Essential Protein
• For organic diets: Orgain Organic Plant Based Protein Powder
• For many flavors: Vega Protein Shake
• For amino acids: Garden of Life Organic Meal Replacement
• For athletes: Klean Athlete Klean Isolate
• For vegans: OWYN Vegan Protein Shakes
• For medium-chain triglyceride (MCT) oil: ALOHA Organic Plant-Based Protein Powder

Protein, a complex molecule comprised of amino acids, is one of the essential macronutrients, along with carbohydrates and fats, that make up a person’s diet. Protein provides the building blocks for muscles, tissues, organs, and other cells in the human body. The body cannot store amino acids, so people must consume them through their diets.

Protein powder is a nutritional supplement derived from animals, plants, milk, or eggs that people use to add protein to their diets. For example, people can add protein powder to baked goods or drinks, such as milk and smoothies.

Supplementing diets with protein has various health benefits, including:

Weight loss

Protein powder may support weight management.

Overall, research suggests that high protein diets promote fullness and regulate appetite, leading to decreases in body weight, weight circumference, and other health metrics, such as triglycerides and blood pressure.

A more recent review of studies found people who are overweight or have obesity who supplemented their diet with protein powder experienced an improvement in cardiovascular disease risk factors and body composition.

Muscle recovery

A 2018 review found that protein supplementation after a resistance or endurance workout improves physical performance and enhances recovery.

A similar review found that taking whey protein after exercise restores contractile muscle function and enhances muscle strength. In addition, a recent 2020 study found that supplements containing leucine, an essential amino acid critical for muscle growth, reduced muscle soreness in wheelchair basketball players.

Muscle mass maintenance and growth

Increased protein intake in conjunction with resistance training, is widely understood to be essential for building and maintaining muscle mass. Research notes that consuming more protein during resistance training may help the body maximize the muscle-building benefit of protein.

However, research also indicates that there is only a marginally greater effect on muscle building if a person consumes more than 20 grams (g) of protein for their workout.

Nutritional supplementation

Athletes, older adults, and people who require higher protein levels than they can easily obtain from food alone may benefit from supplementing with protein powders. Similarly, those who follow vegan or vegetarian diets may find that protein powders help them reach their daily recommended protein intake.

Learn more about the benefits of protein powder here.

Some people may prefer to consume gluten-free protein powder.

People with celiac disease or nonceliac gluten intolerance may need to avoid products that contain gluten, including supplements. People who have these conditions may want to avoid protein powders that contain wheat or gluten-containing grains, as these can trigger symptoms such as:

• diarrhea
• constipation
• bloating
• abdominal pain

People who follow a gluten-free diet, including consuming gluten-free protein powder, should ensure they consume a balanced diet that includes all the essential nutrients. Depending on which foods a person omits when following a gluten-free diet, they may develop deficiencies in the following nutrients:

• vitamin B12
• vitamin D
• folate
• iron
• zinc
• calcium
• magnesium

Some gluten-free protein powders may also contain these essential nutrients.

Learn more about what gluten is and how it affects the body here.

There is a wide variety of protein powders available on the market today and a range of factors to consider before purchasing:

• Protein types: Protein powders may derive from animal or plant-based protein. Plant-based products often contain soy, hemp, and pea protein, whereas animal-based products often contain whey, casein, and egg.
• Ingredients: Some protein powders may contain artificial colors, flavors, and added sugars. Always read the ingredients list carefully before purchasing.
• Fiber content: Some protein powders contain more fiber than others. Fiber helps people feel fuller for longer, which may support weight management.
• Isolate vs. concentrate: Whey protein isolates contain more protein than concentrates and have minimal fat and carbs, including lactose. Isolate protein powders may benefit those with lactose intolerance.
• Dietary requirements: People with nutritional needs should ensure the protein powder they purchase does not contain any ingredients they wish to avoid.
• Flavor: Protein powders are available in different flavors or unflavored. Unflavored products are more versatile and may suit those who use protein powder for cooking or baking.
• Cost: The price of protein powders varies across brands. Additionally, some types of protein powder, such as whey isolate, may be more expensive than whey concentrate, for example.

There are various gluten-free protein powders available to purchase online. Here are some to consider.

Best authentic vanilla: Ritual Essential Protein

This vanilla-flavored, gluten-free protein powder contains organic plant-based pea protein. Each serving contains 20 g of complete protein and 150 milligrams (mg) of choline.

Ritual states that this product helps build lean muscle mass and makes people feel full for longer. The product contains monk fruit and fermented sugarcane sweeteners.

Essential Protein is Informed Sport-certified and contains non-GMO ingredients. The company states that this product is free from the most common allergens. It is vegan and free of sugar.

The company makes this using vanilla bean extract directly from farmers, potentially providing an authentic flavor to vanilla lovers.

Ritual recommends mixing one scoop of protein powder with 8–12 ounces (oz) of cold liquid and shaking to mix.

Best organic: Orgain Organic Plant Based Protein Powder

This gluten-free product contains 21 g of organic protein blend from pea, brown rice, and chia seeds per 150-calorie serving. Additional nutritional values per serving include 5 g of fiber. This protein powder does not contain any added sugar or artificial ingredients.

Orgain states that the product is USDA-certified organic and it is available in vanilla bean flavor.

The company recommends people mix two scoops of protein powder with liquid or while baking.

Best range of flavors: Vega Protein Shake

This gluten-free shake contains vegan protein from pea, sunflower seed, and organic pumpkin seed. Other ingredients include:

• spinach
• kale
• organic spirulina
• maca root powder
• broccoli

In addition to protein, it contains 6 g of fiber, 500 mg of omega-3, and over 12 vitamins and minerals per serving. Vega states that this product is non-GMO and suitable for those following a vegan diet.

However, the brand makes it in a facility that also processes peanuts, milk, soy, eggs, and tree nuts.

It comes in a wide range of flavors from plain, to mocha, chocolate mint, vanilla, berry, coconut almond, and chocolate.

The company recommends that people keep this product chilled and shake it well before drinking.

Best for amino acids: Garden of Life Organic Meal Replacement

Garden of Life states that this gluten-free protein powder is beneficial for weight loss. Each serving contains 28 g of complete protein and 8 g of fiber from organic pea and sprouted brown rice protein.

Contrary to most alternatives, the brand lists the typical amino acid profile of the product. Each serving contains arginine, serine, proline, and other essential or branch chain amino acids (BCAAs).

The product also contains green coffee bean extract, raw chromium, ashwagandha, and organic cinnamon, which the company states support weight loss.

This product is organic, non-GMO, and Kosher. It is suitable for those who follow a soy- or dairy-free diet. It is also vegan.

The company recommends mixing one scoop of powder with 10 oz of liquid.

Garden of Life Organic Meal Replacement is available in original, coffee, chocolate, rich chocolate, vanilla, and vanilla bean flavors.

Best for athletes: Klean Athlete Klean Isolate

Each serving of this gluten-free whey protein isolate contains 20 g of protein, including BCAAs for muscle building and naturally occurring electrolytes, such as potassium for hydration replenishment during workouts.

Klean states that they do not use any additives, soy, egg, or tree nuts in their ingredients. This product is NSF-certified under their Certified for Sport program and is available in natural chocolate or natural vanilla flavors.

The company uses whey from cow’s milk, making this product unsuitable for those following a vegan diet.

The company recommends taking one scoop daily within 45 minutes of exercise.

Best vegan option: OWYN Vegan Protein Shakes

This vegan, gluten-free, ready-to-drink protein shake contains 20 g of complete vegan protein from pea. This product also contains:

• BCAAS for optimal health and recovery
• fiber
• vegan omega-3 fatty acids
• kale, broccoli, and spinach
• pumpkin seeds
• flaxseed

This product does not contain any additives, stevia, or sugar alcohols. It has a low sugar content and is dairy and soy-free.

OWYN is available in chocolate, cold brew coffee, cookies and cream, strawberry banana, and vanilla flavors.

The company states that this product has an 18-month shelf life and does not require refrigeration unless opened.

Best medium-chain triglyceride (MCT) oil: ALOHA Organic Plant-based Protein Powder

This gluten-free protein powder contains 18 g of organic plant-based complete protein per serving. Its ingredients include:

• organic pea
• brown rice
• hemp
• pumpkin seeds
• coconut MCT oil

ALOHA Organic also contains essential nutrients, such as fiber, iron, prebiotics, and electrolytes. The company states that this product does not have stevia and uses coconut sugar for sweetening. This does not make it a good solution for those following a low carb or keto diet.

This protein powder is non-GMO, and soy and dairy-free. It is available in chocolate and vanilla flavors.

ALOHA recommends mixing two scoops of protein powder with 12 oz of water or plant-based milk. People can also use this product when baking.

There are many different gluten-free protein powders available, and choosing can depend on many factors, including:

• Ingredients: Individuals may consider whether the other ingredients in a protein powder suit their needs. For example, some protein powders may contain more carbohydrates than those following a keto diet will require. Others may contain allergens, such as nuts.
• Certifications: A person may like to consider products that carry specific certifications, such as non-GMO, and vegan-certified.
• Flavor: Some products may have a variety of flavors, while others may have no flavor at all. Flavorless protein powders can mix into a person’s food and beverage without affecting the taste.
• Price: Some products may be more expensive and may not suit everyone’s budget.

Here is how the above products compare to each other:

Here are some of the top questions people ask about protein powders.

Are most protein powders gluten-free?

This depends on the product’s ingredients. Most protein powders do not contain gluten in their core ingredients. However, a manufacturer may add gluten for taste or consistency. It is always best to check the nutritional label before purchasing.

Is whey powder gluten-free?

Yes. Whey powder is naturally gluten-free. However, many manufacturers add gluten to products containing whey, making them unsuitable for those who exclude gluten from their diets.

The FDA advises that for manufacturers to label products as gluten-free, they must:

• contain less than 20 parts per million (ppm) of gluten
• not contain any kind of rye, wheat, barley, or crossbreeds of these grains
• not contain any ingredient derived from these grains that still contains gluten
• not contain any ingredient derived from these grains that have had the gluten removed, but still have more than 20 ppm

People may find protein powder useful in helping them increase their daily protein intake to support their fitness and weight goals. Several companies offer gluten-free protein powder for a range of dietary requirements.

Individuals should read the nutritional label on products carefully before purchasing to ensure that the protein powder suits their dietary requirements and fitness needs.