by Olena

French Onion Dip

by Olena

5 from 1 reviews

Homemade French Onion Dip with yogurt, a bit of mayo, easy caramelized onions in Instant Pot (or not) and fresh herbs.

Appetizer made more healthy and fresh to dunk your veggies or crackers into at any party. Maybe even chips. 🙂

French Onion Dip

Healthy (-ier) French Onion Dip

French onion dip might sound intimidating but, guys, we can caramelize onions in our beloved Instant Pot now. Yes, I am not crazy. 🙂  If not, you can easily sweat 1 lb of yellow onions on the stove a good old fashioned way.

I remember first being introduced to French onion dip by a co-worker stirring a pack of onion soup mix into a tub with sour cream. “Classic”. 🙂 Doesn’t have to be that way.

I make mine more healthy by using yogurt and a touch of mayo. This method cuts down saturated fat 4 times compared to a sour cream version. You can make the dip homemade quite easy by preparing caramelized onions ahead of time.

French onion dip is such a classic served with good old potato chips or healthier option – vegetables and whole grain crackers.

French Onion Dip garnished with herbs in a white bowl

Ingredients You Will Need

  • Yogurt: I like to use regular or Greek plain organic yogurt with 3.5% fat content. If you use regular yogurt, I recommend to strain it a bit from whey. And I do not advise you use non-fat 0% yogurt. Dip will be not creamy and lack flavor.
  • Mayo: I add just a touch (1/4 cup) of avocado oil mayo to give dip a punch of flavor and creaminess.
  • Caramelized onions: To make caramelized onions use regular yellow onions. I made mine in Instant Pot and was blown away, as always. Stovetop version is included in the recipe as well.
  • Fresh herbs: You can use chives, parsley or dill. Anything you have on hand. 🙂

french onion dip scooped with a cracker

How to Make Caramelized Onions in Instant Pot

Making caramelized onions in Instant Pot saves time, doesn’t require constant stirring and makes your house smell less like onions for days to come.

  • Make sure you slice onions thickly as pressure cooking cooks down their thin fibers quite a bit.
  • Pressure cook on high for 15 minutes without any water. Onion will release enough liquid for the pressure build up.
  • Drain onion juices and saute with oil, baking soda and salt until onions look yellow/orange and have caramelized. Baking soda speeds up Maillard reaction to produce brown caramelized onions.

If you don’t have Instant Pot just yet, I have included stovetop instructions with a video from my friend, Lisa of Downshiftology.

Tip: You can make caramelized onions ahead and even 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.

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How to Make French Onion Dip, Variations and Serving

Once you have caramelized onions, all you have to do is combine them with yogurt, mayo, fresh herbs, garlic powder, salt and pepper. I find if you refrigerate the dip for at least 2 hours, its flavors “marry each other” and dip thickens.

Sour cream: You can use sour cream in place of 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.

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

More Healthy Dips

french onion dip recipe in a bowl served with crackers


French Onion Dip

french onion dip

5 from 1 reviews

Homemade French Onion Dip with yogurt, a bit of mayo, easy caramelized onions in Instant Pot (or not) and fresh herbs. Appetizer made more healthy and fresh to dunk your chips, veggies or crackers into at any party.

  • Author: Olena of
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 10 servings 1x
  • Category: Appetizer
  • Method: Stove or Instant Pot
  • Cuisine: North American


Caramelized onions:

  • 1 lb (4 small) yellow onions, cut into thick slices
  • 1 tbsp oil
  • 1/4 tsp baking soda
  • 1/2 tsp salt
  • Ground black pepper, to taste

French Onion Dip:

  • Caramelized onions
  • 2 cups plain regular or Greek yogurt, 2% + fat
  • 1/4 cup mayo (I use avocado oil)
  • 1 tbsp dill, chives or parsley
  • 1 tsp garlic powder
  • 1/4 tsp salt
  • Ground black pepper, to taste


How to Caramelize Onions in Instant Pot

  1. In Instant Pot, add onions and 1/4 tsp salt. No water is necessary.
  2. Close the lid, turn pressure release valve to Sealing and pressure cook on High pressure for 15 minutes.
  3. Release pressure using Quick Release method.
  4. Open the lid and drain juices for later use in soups and stew.
  5. Press Saute and add 1 tbsp oil, 1/4 tsp baking soda and 1/4 tsp salt.
  6. Saute for 4-5 minutes or until onions become fragrant and turn yellow-brown.

How to Make Caramelized Onions on the Stove

  1. Preheat large skillet on medium heat and add oil. Wait until oil gets hot.
  2. Add onions, baking soda, salt and pepper and saute for 5 minutes, stirring occasionally.
  3. Reduce heat to low and cook onions for 45 minutes, stirring occasionally. If you onions starting to burn a bit, add a splash of water to rehydrate them. You can watch my friend Lisa’s caramelized onions video for detailed instructions.

How to Make French Onion Dip

  1. If you are using regular (not Greek) yogurt, I recommend to strain it in a colander lined with linen towel over a bowl for at least 2 hours or overnight.
  2. In a medium mixing bowl, add yogurt, mayo, caramelized onions, dill, garlic powder, salt and pepper. Stir well.
  3. Refrigerate for at least 2 hours to thicken and let flavors “marry each other”.
  4. Serve with veggies, crackers or chips.

Store: Refrigerate in an airtight container for up to a week.

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

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