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A bowl of creamy dip garnished with herbs and onions sits on a green tablecloth, surrounded by potato chips, celery, carrot sticks, and an empty plate.
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4.88 from 31 ratings

Creamy French Onion Dip (No Sour Cream)

This healthier French onion dip is made with Greek yogurt for classic flavor, more protein, and less fat—no sour cream needed! A 5-star crowd favorite for any gathering.
Prep Time5 minutes
Cook Time45 minutes
Total Time50 minutes
Course: Appetizers, Dips, Sauces, and Salsas, Snacks
Cuisine: American, French
Diet: Diabetic, Gluten Free, Halal, Hindu, Kosher, Low Calorie, Vegetarian
Keyword: French onion dip, French onion dip without sour cream, greek yogurt french onion dip, healthy french onion dip
Diet: Gluten-Free, Low Carb, Vegetarian
Occasion: 4th of July, Birthdays, Game Day, Thanksgiving
Time: 60 minutes or more
Servings: 5 ½ cup servings
Author: Sarah Bond

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.
    Three side-by-side images show chopped onions in a pan at different stages: raw, lightly browned, and deeply caramelized.
  • 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.
    A glass bowl of creamy French onion dip with visible herbs or seasonings, being stirred with a black spatula, on a green textured surface.
  • Serve right away, or chill in the fridge until ready to serve.
    A bowl of creamy onion dip garnished with herbs, with a spoon and two potato chips, next to a platter of sliced vegetables.

Video

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

Serving: 1serving (½ cup) | Calories: 158kcal | Carbohydrates: 11g | Protein: 4.2g | Fat: 11.3g | Saturated Fat: 4.4g | Cholesterol: 20mg | Sodium: 189mg | Potassium: 257mg | Fiber: 1g | Sugar: 8.1g | Calcium: 154mg | Iron: 0mg
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