Meet your new favorite game day essential: a protein-packed French Onion Dip that puts store-bought versions to shame. With perfectly caramelized onions and creamy Greek yogurt, it's the kind of dip that disappears quickly and has everyone asking for the recipe!
This French onion dip is a modern and high protein take on the classic and nostalgic french onion dip from the grocery store. That French onion dip with a bag of original Ruffles had a chokehold on my childhood! (It also didn't help that my mom worked at Giant, the grocery store, growing up so I had unlimited access to it.
But, now that I'm an 'adult' (whatever that means) I wanted to make a fresher and "better for you" version of it! This homemade version with Greek yogurt is on another level. The caramelized onions, which are always a labor of love but well worth it, have been slowly cooked until they're practically candied, all golden and sweet and ridiculously good. That pack a flavorful punch just from allowing the natural sugars of the onion to cook down. And of course, instead of using regular sour cream, we're using protein-packed Greek yogurt, which gives it this amazing tangy kick while keeping things on the healthier side! This is also a great healthy alternative for your everyday eating- always substitute sour cream for Greek yogurt for more protein!
When I want to really impress – this is the recipe I pull out. Trust me, once you try this version, you'll understand why those caramelized onions are worth every minute of stirring.
Make these hours or even a day ahead of when you prepare to eat them, so the flavors can really mesh together!
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Ingredients
- Onion: The foundation of any great French onion dip is caramelized onions. Taking the time to properly caramelize your onions develops deep, complex flavors.
- Greek Yogurt: The star of our healthier high protein French onion dip! Greek yogurt provides a protein boost and tangy flavor while maintaining that perfect creamy texture.
- Garlic Powder: Adds a bit of savory depth without being too overpowering.
- Scallions: Adding the greens provide fresh bite and pop of color.
- Salt: To taste!
- Kewpie Mayo: This adds some richness that balances out the tanginess of the yogurt. It's creamier than regular mayonnaise and helps create that perfect dip consistency!
See recipe card for quantities.
How to Make High Protein French Onion Dip
Step 1: To a pan, add neutral oil and diced onions. Cook onion until they begin to caramelize, stirring often, about 45 minutes to an hour. Add more oil as needed if the edges of the onions begin to burn. If brown bits start sticking to the bottom of the pan, add a little bit of water to deglaze it and stir that flavoring back into the onions. Once caramelized, remove from the pan and allow to cool.
Step 2: To a bowl, add Greek yogurt, kewpie mayo, caramelized onions, salt, garlic powder and sliced scallion greens.
Step 3: Mix to combine and refrigerate for 1-2 hours. Enjoy with ruffles or your favorite chips!
Hint: I like to let my French onion dip sit in the fridge overnight to really let the flavors meld together!
Top Tips
- Patience is key when caramelizing onions. Low and slow is the way to go for that deep, golden color and sweet flavor!
- Keep stirring those onions! Regular attention prevents burning and ensures even caramelization.
- Use a heavy-bottomed pan for the best results when caramelizing onions.
- Let the dip rest in the refrigerator for at least an hour before serving. This allows the flavors to meld together and develop fully.
Variations & Substitutions
- No Kewpie mayo? Regular mayonnaise will work, though you might want to add a tiny pinch of MSG or extra salt to compensate for the flavor difference.
- Make it tangier by using all Greek yogurt and skipping the mayo entirely.
- Add herbs like fresh thyme or a pinch of dried herbs de Provence to the onions while they caramelize.
Storage Suggestions
Store in an airtight container in the refrigerator for up to 5 days. Give it a good stir before serving if any liquid separation occurs.
I don't recommend freezing French onion dip – the texture will become grainy upon thawing.
Serving Suggestions
Ruffled potato chips are my favorite to pair here since their ridges catch every bit of dip, but you can use thick-cut kettle potato chips for an extra crunch! I also love serving this homemade French onion dip with fresh veggie crudités like carrot sticks, cucumber rounds, and bell pepper strips for a lighter option.
Frequently Asked Questions
Yes! In fact, this onion dip recipe tastes even better the next day after the flavors have had time to develop.
They should be a deep golden brown color and very soft, with an almost jam-like consistency!
This recipe is ideal for non-fat Greek yogurt! The fat we get from the kewpie mayo is enough fat and richness to balance out the tanginess of the non-fat Greek yogurt!
More Recipes to Try
- Brown Butter Honeynut Squash
- High Protein Spicy Vodka Pasta
- Chinese Steamed Egg Whites
- Hasselback Potatoes
French Onion Dip
Ingredients
- 1 large onion diced
- 1 cup plain Greek yogurt I used Kirkland organic Greek Yogurt
- ⅛ teaspoon garlic powder
- 1 scallion greens only, sliced
- ½ teaspoon salt
- ¼ cup kewpie mayo
Instructions
- To a pan, add neutral oil and diced onions. Cook onion until they begin to caramelize, stirring often, about 45 minutes to an hour. Add more oil as needed if the edges of the onions begin to burn. If brown bits start sticking to the bottom of the pan, add a little bit of water to deglaze it and stir that flavoring back into the onions. Once caramelized, remove from the pan and allow to cool.
- To a bowl, add Greek yogurt, kewpie mayo, caramelized onions, salt, garlic powder and sliced scallion greens. Mix to combine and refrigerate for 1-2 hours. Enjoy with ruffles or your favorite chips!
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