0 from 87 votes
Healthier French Onion Dip (With Greek Yogurt!)
Made with Greek yogurt, this healthier French onion dip packs a classic flavor with more protein and less fat. With tons of 5-star reviews, you can rest assured that it will be a hit at your next game-day gathering!
Prep Time
5 mins
Cook Time
5 mins
Total Time
50 mins
Servings: 5 ½ cup servings
Calories: 158 kcal
Course:
Appetizer , Condiments , Snacks
Cuisine:
French , American
Ingredients
Caramelized Onions
- 2 Tbsp olive oil 30 mL
- 2 medium white or yellow onions sliced, about 2 cups
- ¼ tsp salt
- 3 cloves garlic minced
Dip
- 2 cups plain Greek yogurt* 450 g
- 1 tsp vegan Worcestershire sauce 5 mL
- ¼ tsp white pepper
- Pinch of salt
Instructions
- Caramelize Onions: Heat oil over medium/low heat, preferably in a heavy-bottomed pan (like cast iron). Add onion, stirring to evenly coat with oil. Cook for 10 minutes, then sprinkle with salt. Continue cooking for 30 to 45 minutes, stirring every couple minutes, until onions are golden brown and caramelized. Add garlic at the very end, cooking for just 2 or 3 minutes with the onions, then remove from heat. Roughly chop and allow to cool slightly.
- Stir: Combine cooled onion mixture with yogurt, Worcestershire, pepper, and salt in a medium bowl. Taste and adjust seasonings as needed.
- Serve right away, or chill in the fridge until ready to serve.
Cup of Yum
Notes
- *Aim for a thick Greek yogurt. If yours isn't thick, it's best to strain it with cheesecloth first.
- Storage: This dip will keep in the fridge in an airtight container for up to 4 days.
- Variations on this French Onion Dip
- Cream Cheese: Adding a spoonful of cream cheese makes for a creamier, cheesier dip.
- Mayonnaise: You can also add mayonnaise, which gives it a richer, less tangy flavor.
- Herbs: Fresh chives and/or parsley are delicious, stirred in or sprinkled on top!
Nutrition Information
Serving
1serving (½ cup)
Calories
158kcal
(8%)
Carbohydrates
11g
(4%)
Protein
4.2g
(8%)
Fat
11.3g
(17%)
Saturated Fat
4.4g
(22%)
Cholesterol
20mg
(7%)
Sodium
189mg
(8%)
Potassium
257mg
(7%)
Fiber
1g
(4%)
Sugar
8.1g
(16%)
Calcium
154mg
(15%)
Iron
0mg
(0%)
Nutrition Facts
Serving: 5½ cup servings
Amount Per Serving
Calories 158
% Daily Value*
| Serving | 1serving (½ cup) | |
| Calories | 158kcal | 8% |
| Carbohydrates | 11g | 4% |
| Protein | 4.2g | 8% |
| Fat | 11.3g | 17% |
| Saturated Fat | 4.4g | 22% |
| Cholesterol | 20mg | 7% |
| Sodium | 189mg | 8% |
| Potassium | 257mg | 5% |
| Fiber | 1g | 4% |
| Sugar | 8.1g | 16% |
| Calcium | 154mg | 15% |
| Iron | 0mg | 0% |
* Percent Daily Values are based on a 2,000 calorie diet.