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This lightened-up Healthy French Onion Dip has all the classic savory flavors of its store-bought counterpart—homemade with wholesome, high-protein ingredients. Enjoy all the taste you crave without the extra calories!
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There’s nothing like dipping a ruffled chip into creamy French Onion Dip, especially when it’s loaded with the rich flavors of caramelized onions and the fresh taste of chopped chives. The only problem with the classic version? It’s often high in fat and calories. But not this one! This homemade version delivers all those signature flavors you're craving!
Lighter and quicker to make than the original, this healthy French onion dip recipe comes together in under 30 minutes with wholesome ingredients like olive oil, Greek yogurt, Worcestershire sauce, herbs, and aromatics.
Looking for more healthy dip recipes? Try this Low Fat Spinach Artichoke Dip, Healthy Bean Dip, and this zesty Healthy Taco Dip next!
Why You Will Love This Recipe
- Simple and Easy: This healthy chip dip comes together in under 30 minutes! Just sauté the onions after slicing and then stir the remaining 6 ingredients together in a bowl—it's as easy as that!
- Health-Conscious: By swapping traditional sour cream and cream cheese for Greek yogurt, this healthy onion dip is not only lower in fat and calories but it also boosts the protein content—something my clients are often deficient in—helping to meet nutritional needs without compromising on flavor.
- Versatile: Adjust the seasoning to your taste! Add more herbs, garlic, or even a dash of hot sauce. With its nutritious profile and flexible flavor, this dip is not only perfect for parties but also makes for a satiating snack you can enjoy anytime!
Ingredients
- Extra Virgin Olive Oil: Used to caramelize the onions, drawing out the natural, subtle sweetness, however, any oil or cooking spray will do!
- Aromatics: White onion provides a savory base with subtle sweetness, while garlic adds aromatic depth to the low calorie dip.
- Greek Yogurt: The creamy, tangy base that replaces the sour cream, cream cheese, or mayo used in the traditional dip recipe. You can use full-fat, nonfat, or low-fat Greek yogurt, or smooth out cottage cheese in the blender or food processor, as a substitute. For dairy-free, Kite Hill yogurt is a great option for its high protein and taste.
- Worcestershire Sauce: Adds umami depth to this healthy dip recipe. Use gluten-free or regular Worcestershire sauce, or even make your own by combining ketchup, white vinegar, soy sauce, and hot sauce.
- Herbs and Seasoning: Dried thyme complements the onions but can be swapped with dried parsley. Fresh chives bring subtle onion flavor and vibrant color, or you can substitute with scallions. Salt and pepper enhance the natural flavors of the dip, balancing the taste.
How To Make French Onion Dip with Greek Yogurt
You're about to see just how easy this low calorie dip is to make! In just 3 simple steps, you’ll be seconds away from dunking your favorite dipper into this creamy mixture. Follow along below to bring this lightened-up classic to life!
Step 1: Cook the Aromatics. Sauté the onions for about 15 minutes, or until they are caramelized to a deep golden color. Stir every 2-3 minutes to prevent burning. Add the garlic and continue to sauté until fragrant. Transfer the mixture to a bowl and refrigerate for 15 minutes to cool.
Step 2: Make the Dip. Combine the cooled onion mixture with Greek yogurt, Worcestershire sauce, dried thyme, chives, salt, and pepper in a mixing bowl. Reserve 2-3 tablespoons of the onion mixture and chopped chives for topping.
Step 3: Mix. Stir well to combine all the ingredients. Serve topped with the reserved chives and onion mixture, then dig in and enjoy!
Serving Suggestions
With a healthy dip like this one, you have lots of options to choose from for the dippers and pairings. Whether you go for something light or more comforting, here are some of my favorites.
- Pile on the produce with veggies like carrots, celery, broccoli, cucumber, cauliflower, peppers, or tomatoes. Or, if you’re craving carbs, go for tortilla chips, potato chips, bagel chips, or even pretzels.
- For a fancier option, pair this low calorie veggie dip with roasted broccoli and roasted cauliflower for more variety in your veggie platter.
- Get creative with your dippers or use the dip as a sauce for bell pepper sandwiches!
- Serve it up for a party with other fun appetizers like these ham turkey zucchini boats or crockpot BBQ wings.
Expert Tips
- Storing: This healthy dip will stay good in the refrigerator for up to 4 days in an airtight container. I do not recommend freezing it.
- Make Ahead: This onion dip with Greek yogurt keeps well in the fridge and actually tastes even better the next day! Prepare it up to 24 hours in advance, store it as directed above, and just give it a quick stir before serving.
- Caramelize Slowly: Don’t rush the sautéing process. Cooking the onions low and slow helps develop their flavor and naturally draw out their sweetness, while preventing them from burning.
- Let the Mixture Cool: Allowing the onion and garlic mixture to cool in the fridge prevents the yogurt from becoming too warm and runny—or, even worse, curdling!
If you tried this low fat French onion dip recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Healthy French Onion Dip
Ingredients
- 2 tablespoons Extra Virgin Olive Oil
- 3 cups Onion white or yellow, diced
- 2 cloves Garlic minced
- 1 ½ cups Greek Yogurt
- 2 teaspoons Gluten Free Worcestershire Sauce
- ¼ teaspoon Dried Thyme
- Salt and Pepper To Taste
- 2 tablespoons Chives diced
Instructions
- Add the extra virgin olive oil to a sauté pan. Add the onions and stir every 2-3 minutes for about 15 minutes, or until the onions are caramelized to a deep golden brown color.
- Add the garlic to the pan and saute a few minutes until fragrant. Remove from the heat and transfer to a bowl. Refrigerate for 15 minutes to cool the mixture.
- Remove the onion mixture from the refrigerator then mix together the ingredients in a mixing bowl reserving a few tablespoons of the onion mixture for the top along with a half tablespoon of the chives.
- Top with reserved chives and onion mixture then serve! Keep this French onion dip in a container in the refrigerator up to 4 days.
Notes
- Each serving is approximately 2/3 of a cup.
- Store in the refrigerator for up to 4 days in an airtight container. I do not recommend freezing it.
- This onion dip with Greek yogurt tastes even better the next day! Prepare it up to 24 hours in advance and give it a quick stir before serving.
- Don’t rush the sautéing process. Cooking the onions low and slow helps develop their flavor and naturally draw out their sweetness, while preventing them from burning.
Nutrition
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