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Made with Greek yogurt, this French onion dip packs in classic flavor with more protein and less fat (no sour cream in sight!). With tons of 5-star reviews, you can be sure it will be a hit at your next gathering!
save this recipe!I’m sure you’ve had a classic French onion dip laden with mayonnaise and sour cream. But today, we’re giving it a healthy makeover by using thick Greek yogurt as the base.
The result is a rich, tangy dip that’s higher in protein and perfect for serving up at Super Bowl parties and potlucks! Plus, it only requires a handful of simple ingredients that I bet you already have on hand.
Reader rating
“Easy and delicious! I added some of Worcestershire sauce to the onions while caramelizing them and added a heaping spoonful of mayo for a half batch.” —Mika
Key ingredients
This healthy french onion dip recipe doesn’t require a lot. Jump to the recipe for measurements!
- Onions: Yellow or white onions work great. To caramelize them, you just need oil, a pinch of salt, and some patience!
- Greek Yogurt: Use the thickest Greek yogurt you can find for an ultra-rich French onion dip. I prefer full-fat yogurt here, but you can also use lower-fat varieties.
- Flavor Makers: Garlic, Worcestershire sauce (look for a vegan brand–it’s traditionally made with anchovies), and white pepper round out the flavors.
Make it a double
Since you’re already taking the time to caramelize onions, I recommend making a double batch. The onions can be used on toast, in grain bowls, or to make this one-pot French onion pasta.
serve it up
For serving, we want poppable and crave-able appetizers folks can munch on while watching the game or chatting. Sure, you could do carrots and celery, but here’s what I’m thinking:
- Oven Baked Carrot Chips: Why serve raw veggies when you can serve them as chips and dip?!
- Zucchini Fries: Crunchy zucchini spears (baked or air fried).
- Parmesan Smashed Carrots: The saltiness of the Parmesan paired with the tangy Greek yogurt? Oh my gosh, heaven.
Creamy French Onion Dip (No Sour Cream)
Ingredients
Caramelized Onions
- 2 Tbsp olive oil, 30 mL
- 2 medium white or yellow onions, diced
- 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 2 Tbsp olive oil over medium/low heat, preferably in a heavy-bottomed pan (like cast iron). Add 2 medium white or yellow onions (diced), stirring to evenly coat with oil. Cook for 10 minutes, then sprinkle with ¼ tsp salt. Continue cooking for 30 to 45 minutes, stirring every couple minutes, until onions are golden brown and caramelized. Add 3 cloves garlic (minced) at the very end, cooking for just 2 or 3 minutes with the onions, then remove from heat.
- Stir: Combine cooled onion mixture with 2 cups plain Greek yogurt*, 1 tsp vegan Worcestershire sauce, ¼ tsp white pepper, and Pinch of salt in a medium bowl. Taste and adjust seasonings as needed.
- Serve right away, or chill in the fridge until ready to serve.
Notes
- 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
Nutrition information calculated by Sarah Bond, degreed nutritionist.
did you make this?Leave a comment below and tag @liveeatlearn on social media! I love seeing what you’ve made!
How long will this last in the refrigerator?
About 4 to 5 days!
Easy and delicious! I added some of Worcestershire sauce to the onions while caramelizing them and added a heaping spoonful of mayo for a half batch. My onions were still hot when I added them so it made the dip pretty runny with the heat. But I just left it in the fridge for an hour and it was good to go!
So glad it hit the spot, thanks for sharing!
Finally!!! A realistic serving size! Whoever decided “2 tablespoons” was an accurate measure of a serving of dip is out of their mind!! Half cup is more like it. Haven’t tried it yet, but looks delicious!