Creamy Healthy French Onion Dip is lightened up with Greek yogurt, caramelized onions and fresh herbs. It’s perfect for game day and is a healthier alternative than the classic party appetizer.

Healthy french onion dip  in a bowl with a cracker being dipped into it.

This healthy french onion dip is perfect to dunk your veggies, whole grain crackers, or even potato chips into on game day or at potlucks.

It’s the classic party appetizer but lightened up with Greek yogurt!

I remember first being introduced to this party favorite by a co-worker stirring a pack of onion soup mix into a tub with sour cream.

Doesn’t have to be that way and it is still just as thick, savory, and creamy!

Dip in a bowl with fresh dill garnish and crackers on a counter.

I make mine healthier by using plain Greek yogurt and a touch of mayo. This method cuts down saturated fat 4 times compared to a sour cream version.

You can even make this homemade dip easier by preparing caramelized onions ahead of time.

This guilt free version of the classic retains all the flavor of the original and will be your new crowd pleasing favorite!

Ingredients For This Healthy Dip

Yellow onions, mayo, Greek yogurt, dill, avocado oil, salt, pepper, garlic powder, baking soda.

Salty, savory, rich and creamy, this will be your new go to french onion dip recipe!

  • Greek yogurt: I like to use plain Greek yogurt with 2.5% and higher fat content.
  • Mayo: I add just a touch of avocado oil mayo to give dip a punch of flavor and creaminess.
  • Caramelized onions: To make caramelized onions use regular yellow onions or white onions. Easy stovetop recipe can even be made ahead!
  • Fresh herbs: You can use chives, parsley or dill.

How to Make Healthy French Onion Dip

Once you have caramelized onions, all you have to do is combine them with remaining ingredients!

Caramelized onions in white skillet.

Caramelize the onions: Cut onions into thin slices. Preheat large skillet over medium heat and add oil.

When oil is hot, add onions, baking soda, salt and pepper and saute for 5 minutes, stirring occasionally.

Reduce heat to low and cook onions for 45 minutes, stirring occasionally. Add water as necessary to prevent burning and rehydrate the onions.

Caramelized onions, mayo, fresh herbs, salt and pepper in bowl with spoon.

Combine: After caramelized onions have cooled, add them to a medium mixing bowl with Greek yogurt, mayo, fresh herbs, garlic powder, salt and pepper.

A bowl of healthy french onion dip with a spoon.

Chill: Stir well then refrigerate the dip for at least 2 hours, allowing flavors to “marry each other” and dip to thicken.

Why This is a Healthier Dip Option

To make this dip healthier, I swapped sour cream for protein rich Greek yogurt. It also makes this lower in fat. A touch of mayo is added in to retain that classic flavor.

Onions are nutrient dense and a great source of antioxidants. They are high in vitamin C, contain B vitamins and potassium.

This healthy dip is not only a nutritious option, but delicious!

Recipe Tips

  • Chill: Chill dip, covered in the refrigerator with a tight lid for at least two hours to allow flavors to combine. You can even make it ahead to serve the next day!
  • Make onions ahead: You can make caramelized onions ahead and freeze them in portions. Refrigerate for up to 5 days and freeze for up to 3 months. Thaw in the fridge overnight or on a counter in a few hours.
  • No 0% dairy: Do not use non fat yogurt, your dip will taste flat and not rich and creamy as intended.
  • Wine: When deglazing pan for caramelized onions, use white wine vs. water for some additional taste.
  • Worcestershire sauce: A splash can be added to the dip ingredients when combining for additional savory taste.

FAQs

How to serve french onion dip?

To serve, I like to use these thin crackers with dried fruit and nuts you can find in most stores. Also raw sliced veggies would be great.

It makes a great addition to any of these savory best charcuterie board ideas. On game day, it would the perfect addition to your party spread with air fryer chicken wings.

Can I use sour cream instead of Greek yogurt?

You can use sour cream in place of Greek yogurt. Organic has less additives than conventional but it’s up to you. Also fun fact is that sour cream is made with heavy cream. Therefore, saturated fat in 2 cups is 8 grams vs 2 grams in whole milk yogurt. That is why I use tangy yogurt and quite like it.

Can I use all yogurt or regular yogurt?

Yes, it is possible. But I love the touch of mayo to add a classic taste.

If you use regular yogurt, I recommend to strain it in the fridge for 6 hours.

How to store leftovers?

Store covered in the refrigerator for up to 1 week. If it seems watery, stir before using.

More Healthy Dips

Browse through all my favorite healthy snacks for more party favorites!

Dipping cracker in a bowl with healthy french onion dip.
Healthy french onion dip in a bowl with a cracker being dipped into it.

Healthy French Onion Dip

Healthy French Onion Dip lightened up with Greek yogurt, caramelized onions and fresh herbs.
5 from 3 votes
Servings 10 servings
Calories 93
Diet Vegetarian
Prep Time 10 minutes
Cook Time 45 minutes
Chill Time 2 hours
Total Time 2 hours 55 minutes

Ingredients 
 

Caramelized onions:

French Onion Dip:

Instructions 

  • Preheat large skillet on medium heat and add oil. Add onions, baking soda, salt and pepper and saute for 5 minutes, stirring occasionally. Reduce heat to low and cook for 45 minutes, stirring occasionally. If your onions starting to burn a bit, add a splash of water to rehydrate them. Transfer to a medium bowl and let cool completely.
  • Then to a bowl with cooled onions, add yogurt, mayo, dill, garlic powder, salt and pepper. Stir well.
  • Refrigerate for at least 2 hours to thicken and let flavors "marry each other".
  • Serve with veggies, crackers or chips.

Notes

  • Store: Refrigerate in an airtight container for up to a week. Stir to combine again before serving.
  • Make ahead: You can make caramelized onions ahead and freeze them in portions. Refrigerate for up to 5 days and freeze for up to 3 months.
  • Make onions ahead: You can make caramelized onions ahead and freeze them in portions. Refrigerate for up to 5 days and freeze for up to 3 months. Thaw in the fridge overnight or on a counter in a few hours.
  • No 0% dairy: Do not use non fat yogurt, your dip will taste flat and not rich and creamy as intended.

Nutrition

Serving: 0.25cup | Calories: 93kcal | Carbohydrates: 6g | Protein: 5g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 4mg | Sodium: 258mg | Fiber: 1g | Sugar: 3g
Course: Appetizer
Cuisine: North American
Author: Olena Osipov
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!

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Comments

    1. Yes no blender. You want pieces of caramelized onions, they do fall apart once you stir. Blender would make this dip soupy because Greek yogurt. Enjoy!

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