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Healthy French Onion Dip

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5 from 7 votes

This delicious Healthy French Onion Dip recipe is creamy, delicious and packed with flavor! It’s loaded with caramelized onions, protein and everyone will love this dip!

PIN this Healthy French Onion Dip to try later!

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If you’re looking for a healthy and scrumptious dip to make, this Healthy French Onion Dip recipe is guilt free and packed with caramelized onions and classic French Onion flavors. 

This Healthy French Onion Dip is perfect for an appetizer, picnic, potluck, parties and makes a great snack! I used plain Greek yogurt for the base of this dip so there is no mayonnaise in this recipe! You get extra protein from this dip and a whole lot of perfectly caramelized onions!

French onion dip steps

Caramelizing the onions is essential because that’s where all of the flavor comes from. Once you caramelize the onions this Healthy French Onion Dip recipe takes less than 5 minutes to whip up. I always like letting it sit in the fridge for at least an hour so all of the flavors can come together but that is totally optional! 

French onion dip on chipPin

THIS HEALTHY FRENCH ONION DIP RECIPE IS

  • So easy and simple to make! You can always prep the caramelized onions the day before to save you 40 minutes. It’s always a good idea to keep caramelized onions in your fridge for other recipes, like my Green Goddess Pizza! 
  • Better than the store bought dip! Plus so much healthier so that’s a win-win!
  • Packed with protein from the Greek yogurt so don’t be shy when indulging in this.
  • Large enough to feed a crowd- perfect for any Game Day! 
  • Easy to make the day before.
  • Delicious when served with baked chips, veggies or crackers. It’s also a great spread to put on toast or baguette slices.

Healthy French Onion DipPin

Once you dip a chip in this French Onion Dip  you won’t be able to stop!

Kids will even be a fan of this dip because the caramelized onions aren’t overwhelming and once the onions caramelize, they become slightly sweet. Kids will also have NO IDEA this dip is protein-packed and healthy!

Heathy French Onion DipPin

INGREDIENTS TO MAKE HEALTHY FRENCH ONION DIP

  • Unsalted butter
  • Yellow onions
  • Garlic
  • Salt
  • Greek yogurt: I use nonfat Greek yogurt because I love how it’s slightly tart and super creamy. Any plain flavored yogurt will work.
  • Sour cream: you can use low-fat or fat-free sour cream! The flavor brings this recipe together!
  • Worcestershire sauce
  • Garlic powder
  • Black pepper
  • Green onion
  • Chips to dip

HOW TO MAKE HEALTHY FRENCH ONION DIP

  1. In a sauce pan over medium-low heat, add butter or oil and melt. Add onions and sauté until golden brown and caramelinzed, about 25-30 minutes. Stir occasionally. If the onions seem to become dry add a teaspoon of water. Add in garlic and season the onions with 1/4 teaspoon of salt after the onions have been caramelized. Cook for another 3 minutes.
  2. Remove the onions from heat and allow them to cool for a few minutes.
  3. In a medium bowl, add the caramelized onion mixture to a bowl and stir in the remainder ingredients. Mix until all of the ingredients have been combined. Cover the dip and let sit in the refrigerator so the flavors can combine. Enjoy with chips, crackers or veggies!

chip and dipPin

Heathy French Onion DipPin

LEFTOVERS

This dip makes great leftovers because who wouldn’t want leftover French Onion Dip? Make sure to store in an airtight container and it will last up to 4 days in the refrigerator. If the dip seems watery, simply mix it with a spoon until combined.

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LOOKING FOR OTHER DELICIOUS DIP RECIPES? TRY THESE!

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Healthy French Onion Dip

This delicious Healthy French Onion Dip recipe is creamy, delicious and packed with flavor! It's loaded with caramelized onions and protein!
5 from 7 votes
Print Pin Rate
Course: Appetizer
Cuisine: American
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 1 hour 45 minutes
Servings: 10 servings

Ingredients

  • 2 Tbsp. unsalted butter or olive oil
  • 2 medium yellow onions; chopped
  • 3 cloves garlic; minced
  • 1/2 tsp. salt; divided
  • 2 cups plain Greek yogurt
  • 1/4 cup sour cream; full fat or reduced fat will work
  • 1 1/2 tsp. Worcestershire sauce
  • 1/2 tsp. garlic powder
  • 1/4 tsp. black pepper
  • 1 green onion; thinly sliced plus extra for garnish
  • chips to dip

Instructions

  • In a sauce pan over medium-low heat, add butter or oil and melt. Add onions and sauté until golden brown and caramelinzed, about 25-30 minutes. Stir occasionally. If the onions seem to become dry add a teaspoon of water. Add in garlic and season the onions with 1/4 teaspoon of salt after the onions have been caramelized. Cook for another 3 minutes.
  • Remove the onions from heat and allow them to cool for a few minutes.
  • In a medium bowl, add the caramelized onion mixture to a bowl and stir in the remainder ingredients. Mix until all of the ingredients have been combined. Taste to see if the dip needs more salt and then cover the dip with plastic wrap and let sit in the refrigerator for at least an hour so the flavors can combine. Enjoy with chips, crackers or veggies!
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Recipe Rating




9 Comments

  1. 5 stars
    French onion dip is a guilty pleasure of mine, and I’m so excited to make it from scratch instead of having to buy the store-bought stuff! Yum!

  2. 5 stars
    This dip brings back so many childhood memories! I love that it’s a lighter version of the original. So good!