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5 from 6 votes

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!
Prep Time15 mins
Cook Time30 mins
Total Time1 hr 45 mins
Course: Appetizer
Cuisine: American
Servings: 10 servings


  • 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


  • 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!