Healthy French Onion Dip

A quick, easy and healthier way to recreate the addictiveness of a good French Onion Dip at home, only with no preservatives and WAY more flavor! Made with Greek yogurt instead of mayonnaise, most of the ingredients will already be in your cupboards – so what are you waiting for?!

overhead shot of healthy French Onion Dip with a side of chips

Does anybody have plans to stay at home and maybe binge-watch a series in the near future? Hah, silly question! More importantly: Are you properly prepared for your next cinematic adventure?

If your answer doesn’t include a detailed breakdown of snacks, bevies, and cozy blankets –  don’t you worry! I’ve got the perfect starting point for figuring out the snack situation: a quick and tasty (perhaps a little addictive) Healthy French Onion Dip!

A fresh and flavorful chip dip that’s about to become your favorite!

close up of a bowl of healthy French Onion Dip served with potato chips

Is French Onion Dip healthy?

This classic restaurant-style French Onion Dip is usually loaded with mayonnaise and high-fat sour cream. With this light version we’re giving it a makeover by using thick Greek yogurt as the base.

The result is a rich, tangy caramelized onion dip that’s not only lower in calories but also higher in protein than the All-American appetizer favorite. Perfect for serving up at Game Day, Super Bowl parties and, potlucks!

a potato chip being dipped into healthy French Onion Dip

How to make Healthy French Onion Dip:

picture collage demonstrating how to caramelize onion to make French Onion Dip

Step 1 – Slice the onions thinly. You can do this in your food processor – tear-free.

Step 2- Add the oil and onions along with a big pinch of salt to a very large sauté pan. Cook over medium heat, stirring frequently, until onions caramelize into a deep brown color. This may take 15 to 20 minutes or more. Keep an eye on them towards the end and add a splash of water or wine if the onions start to brown too much.

Step 3 – Stir in the coconut sugar and let the onions caramelize further while stirring.

caramelized onions being added to Greek Yoghurt to make French onion dip

Step 4 – Turn off the heat and stir in the Worcestershire sauce. Strip the leaves from the two sprigs of thyme and add to the onions. Transfer to a big plate to let cool.

Step 5 – In a bowl, mix the cooled caramelized onions and the Greek yogurt until blended. The caramelized onions will create a very appetizing ripple effect so don’t stir too vehemently – those streaks of caramel look oh so pretty in the dip.

Step 6 – Stir in several turns of freshly ground black pepper. Taste for salt. If you are planning on serving this with salted chips, be sure to use a chip for your final tasting so you don’t end up with too much salt in one bite. With veggie sticks, you can season the dip more liberally.

overhead shot of a white bowl with healthy French Onion Dip with a side of chips

 

Serve the onion dip garnished with a sprig of fresh thyme or some finely chopped chives, all surrounded by your dippers of choice.

This dip firms up with time. If it gets too solid, stir in more yogurt or a splash of milk.

To serve:

  • chips – potato chips, beet chips or sweet potato chips
  • veggie sticks – carrots, cucumbers, celery
  • potato wedges
  • this dip also tasted amazing as a filling for baked potatoes or baked sweet potatoes

Tips:

  • The dip tastes best after resting in the fridge for several hours, or even overnight. It can be made a day in advance, kept well-covered in the refrigerator. Make sure to have a tight-fitting lid as the onions will be a bit smelly.
  • The onions can be caramelized a day or two in advance as well. Place the cooled onions in a container, cover, and refrigerate until needed.
  • Use the thickest Greek yogurt you can find for the best results.
  • The texture of the dip calls for finely sliced onions – I recommend you use a mandolin for slicing.
  • When caramelizing,  keep an eye on the onions, stirring frequently. Keep a little water or white wine nearby so the pan can be quickly deglazed and cooled if the onions start to brown too much.
5 from 4 votes
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Healthy French Onion Dip

A quick and easy way to recreate the addictiveness of a good French Onion Dip at home, only with no preservatives and WAY more flavor! Most of these ingredients will already be in your cupboards - so what are you waiting for?!

Course Appetizer
Cuisine American
Keyword caramelized onion dip, French onion dip, healthy onion dip
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 6
Calories 151 kcal

Ingredients

  • 1/4 cup olive oil
  • 4 medium yellow onions or 2 big finely chopped (about 4 cups - 550 g)
  • 1 heaping tbsp coconut sugar or brown sugar
  • 1 Pinch of salt
  • 1 tablespoon Worcestershire sauce
  • 2 sprigs fresh thyme optional but recommended
  • 2 cups plain unsweetened Greek-style yogurt low-, or full-fat - 500 g
  • Freshly ground black pepper
  • 1 teaspoon garlic salt
  • chopped chives to garnish

To serve:

  • chips
  • veggie sticks

Instructions

  1. Add the oil and onions along with a big pinch of salt to a very large sauté pan. Cook over medium heat, stirring frequently until onions caramelize into a deep brown color. This may take 15 to 20 minutes or more. Keep an eye on them towards the end and add a splash of water or wine if the onions start to brown too much.

  2. Stir in the coconut sugar and let the onions caramelize further while stirring.

  3. Turn off the heat and stir in the Worcestershire sauce. Strip the leaves from the two sprigs of thyme and add to the onions. Transfer to a big plate to let cool.

  4. In a bowl, mix the cooled caramelized onions and the Greek yogurt until blended. The caramelized onions will create a very appetizing ripple effect so don't stir too vehemently - those streaks of caramel look oh so pretty in the dip. Stir in several turns of freshly ground black pepper. Taste for salt. If you are planning on serving this with salted chips, be sure to use a chip for your final tasting so you don’t end up with too much salt in one bite. With veggie sticks, you can season the dip more liberally.

  5. Serve the onion dip garnished with a sprig of fresh thyme or some finely chopped chives, all surrounded by your dippers of choice.

  6. This dip firms up with time. If it gets too solid, stir in more yogurt or a splash of milk.

Recipe Notes

  • The dip tastes best after resting in the fridge for several hours, or even overnight. It can be made a day in advance, kept well-covered in the refrigerator. Make sure to have a tight-fitting lid as the onions will be a bit smelly.
  • The onions can be caramelized a day or two in advance as well. Place the cooled onions in a container, cover, and refrigerate until needed.
  • Use the thickest Greek yogurt you can find for the best results.
  • The texture of the dip calls for finely sliced onions - I recommend you use a mandolin for slicing.
  • When caramelizing,  keep an eye on the onions, stirring frequently. Keep a little water or white wine nearby so the pan can be quickly deglazed and cooled if the onions start to brown too much.
Nutrition Facts
Healthy French Onion Dip
Amount Per Serving (1 /6)
Calories 151 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Cholesterol 3mg1%
Sodium 449mg20%
Potassium 224mg6%
Carbohydrates 10g3%
Fiber 1g4%
Sugar 6g7%
Protein 8g16%
Vitamin A 16IU0%
Vitamin C 6mg7%
Calcium 93mg9%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

you tried this healthy French Onion Dip recipe don’t forget to rate the recipe below and let me know how it went in the comments – I love hearing from you! You can also follow me on InstagramPinterest and Facebook for more deliciousness and behind-the-scenes!

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Clean Eating Gluten free Holidays Recipes Refined Sugar Free Snacks Under 300 cal Vegetarian Winter Recipes
8 Comments
  1. This is amazing – I seriously LOVE French onion dip but rarely make it because we all know it isn’t very healthy. This recipe is the answer! Can’t wait to give it a try this weekend!

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