Healthy French Onion Dip
This healthy French Onion Dip recipe is made with protein-rich, creamy Greek yogurt and deeply caramelized onions.
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: 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.
Notes
*Aim for a thick Greek yogurt. If yours isn't thick, it's best to strain it with a cheesecloth first. How to make and strain Greek yogurt here!
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 (1/2 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