Healthy Onion Dip
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A Healthy Onion Dip Recipe everyone will love! This Greek Yogurt Onion Dip is low calorie, low fat, high protein and perfect for snacking!
I know we all love delicious, fun appetizers, but they are even better when they are made with healthier ingredients that don’t leave you feeling yucky after eating them.
We absolutely love our crockpot chicken wings, healthy veggie dip, and of course our super popular healthy buffalo chicken dip! However, there is just something about a good creamy French onion dip with caramelized onions that we knew we needed to make healthier too!
Traditional onion dips are often very high in fat, made with sour cream or mayo, and are typically loaded with preservatives and other weird ingredients. We made this recipe lower in fat and sodium without sacrificing any flavor!
Simply caramelize the onions (trust me it’s easy!) and mix all ingredients for an easy and flavorful dip perfect for an appetizer, a tailgate party, or any holiday get-together!
If you love these flavors, try our French Onion Pasta or French Onion Soup!
Ingredients:
Substitutions
Olive Oil: You can substitute olive oil avocado oil, butter, or ghee.
Onions: Onions are non-negotiable in this recipe 🙂 If you want a dip without onions, try our Veggie Dip! Caramelized onions are what add all the flavor to this, so don’t skip out on sautéing them! They should be a deep brown color.
Greek Yogurt: I haven’t tried this recipe with regular yogurt, but I think it would work fine. I have used whole milk greek yogurt and it came out great. I’m not sure how dairy free yogurt would work in this recipe. I haven’t tried substituting or adding cream cheese, but I’m sure it would be fine to use half cream cheese and half yogurt. Cottage cheese would also likely work but I can’t be sure without trying it!
Worcestershire sauce: Helps to add flavor. You can substitute with coconut aminos or low sodium soy sauce.
How To Make Healthy French Onion Dip
- In a sauté pan, add olive oil and onions. Cook over low heat for 15-20 minutes until onions are caramelized and browned. Let the onions cool for 5-10 minutes.
- In a large mixing bowl, combine cooled caramelized onions, yogurt, Worcestershire sauce, and spices.
- Mix until combined.
- Serve with chips or veggies & enjoy!
Serving Suggestions
Any of these dippers would be delicious to serve french onion dip with:
- Your Favorite Chips – these chips are delicious or just regular potato chips!
- Pita Chips/Bagel Chips
- Pretzels – I love these flat ones for dipping!
- Veggies – Celery, peppers, broccoli, and carrots would all be great!
- On a Burger or in a sandwich
Storage:
Storing: This will last in the fridge for up to 3 days in an airtight container
Freezing: Do not freeze this onion dip. It will not freeze well.
Other healthy appetizer recipes:
Looking for other easy appetizers? Check out these Healthy Game Day Snacks. Click here to grab our free healthy 30 minute dinners cookbook.
Healthy Onion Dip
Ingredients
- 1 tablespoon olive oil
- 2 cups onions sliced thinly ( about 2 onions)
- ½ tablespoon garlic minced
- 1 cup non fat greek yogurt
- 2 teaspoons Worcestershire sauce
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon dried parsley
- ½ teaspoon garlic powder
Instructions
- In a saute pan add olive oil, onions and garlic. Cook over low heat for 15-20 minutes until onions are caramelized and browned.
- Let the onions cool for 5-10 minutes. Chop the onions finely with a knife.
- In a large bowl mix together cooled, cooked onions, yogurt, Worcestershire sauce and spices until combined.
- Serve with chips or veggies & enjoy
Video
I made this for Super Bowl Sunday and it was the perfect dip! It is super flavorful and was easy to put together. 🙌🏼
Awesome taste and a great switch out for the store bought chemical packed French onion dip!!
This was a fantastic, easy to follow recipe with a great outcome. It was the best French onion dip, I’ve ever had!
Such and easy and delicious snack item to have without the guilt. I paired with a good kettle chip.
This recipe came together so quickly and tasted so good! Will be making it again for sure and so much healthier than store bought!
Loved the flavors in this dip! I tried it with half blended cottage cheese and have Greek yogurt instead of all Greek yogurt, which I really liked!
So glad you liked it, Ezra! That’s such a great idea!
I prepared this dip using sweet onions. While the dip itself (yogurt, Worcestershire sauce and seasoned) was delicious, i think it would have tasted better with yellow or red onions instead. I will try again using different onions. Next time I will dice the onions instead of slicing them. The long pieces of onion were a bit unruly.
It says in the recipe to finely chop the onions after you’ve cooked them. Sorry you weren’t a fan!
What is the upside to chopping the onions after cooking instead of dicing before cooking? I’m sure I can do either but was curious since I haven’t ever tried a recipe that called for cooking the onions first.
I think they would burn if you tried to caramelize the small pieces, but I haven’t tried it so maybe you could and it would be fine. Almost all onion dip recipes use cooked onions, I don’t think one with raw onions would taste very good!
Could you sub out the yogurt with sour cream?
I haven’t tried it but I think it wold work! The whole point of the recipe is that it’s lower calorie because of the greek yogurt though 🙂
Wow!! This recipe is so flavorful! I love a good onion dip and this one is so much better than the packaged or premade stuff! I did end up using full fat yogurt because it was what I had, but it was still delicious!
This dip is delicious. So much more flavor than store bought and not a great amount of effort. I’ll be remaking this.
Can I use lemon flavored Greek yogurt
Most flavored yogurts have a lot of added sugar, so I wouldn’t recommend it.
Most flavored yogurts have a lot of added sugar, so I wouldn’t recommend it.
It looks and sounds delicious. It’ ice to have recipes with natural ingredients.
Does it matter if you use white or yellow onion? Also, would shallots work?
It’s onion dip, so I would use onions, not shallots! white or yellow will work 🙂
Made this for the super bowl. It was delicious, and easy. I followed the recipe exactly.
Yummy! Easy delicious and way lighter and way less soda then a package.
INCREDIBLE! 10/10 Recommend
This sounds so good. Thank you. Can you please tell me when to add the garlic?
Sorry for the confusion, I just fixed the recipe!