Hi @rodeboy,
Both ‘WordPress Zero Spam’ and ‘Spam protection, AntiSpam, FireWall by CleanTalk’ should work well with WPForms Lite, and with reCAPTCHA enabled if you’d like to.
The difference between the two plugins would be that ‘WordPress Zero Spam’ is simple to set up, and works right out of the box while ‘Spam protection, AntiSpam, FireWall by CleanTalk’ requires registration, and offers more settings for customization.
Also, the ‘Spam protection, AntiSpam, FireWall by CleanTalk’ is a premium plugin with yearly subscription plans, though it offers a 7 days free trial. Please see their site page for more details.
Hope this helps!