Put this Healthy French Onion Dip on your list of go-to appetizers for game day! Made with caramelized onions and creamy greek yogurt, this delicious dip is a healthier alternative to a traditional homemade french onion dip. It will quickly become one of your new favorites!
You guys!! This easy French Onion Dip is made with simple ingredients and tastes SO much better than a store bought or using onion soup mix. It’s just SO flavorful! The caramelized onions really elevate this dish. I know caramelizing onions doesn’t always seem like it’s super quick. BUT it IS easy and SO worth it, PROMISE!!
I lightened this up from the original recipe by using reduced-fat cream cheese, light mayo. and Greek yogurt to make the creamy base. And then the caramelized onions, chives, soy sauce and onion powder give this dip it’s delicious french onion flavor!
This Healthy French Onion Dip recipe tastes even better the next day after the flavors have developed a little longer. So it’s the perfect appetizer to make ahead of time! It’s perfect for game day, holiday parties, or ANY occasion really! This creamy french onion dip will get rave reviews from your guests and is seriously one the whole family will enjoy!
WHY YOU’LL LOVE THIS HEALTHY FRENCH ONION DIP
- SO FLAVORFUL! It’s literally the perfect dip for chips!
- Simple ingredients- a super easy homemade dip to whip up!
- A classic favorite lightened up with fewer calories.
- Healthier caramelized onion dip is high protein so a great healthy snack!
- There is a reason this creamy dip is always a party favorite! Trust me, Everyone will LOVE it!!
INGREDIENTS
- Onion– I used yellow onions.
- Olive oil- Avocado oil or coconut oil also works.
- Cream Cheese– I used reduced fat cream cheese.
- Yogurt– I used 2% plain Greek yogurt. You could also use nonfat greek yogurt or sour cream if you’d prefer. Thick greek yogurt works best!
- Mayo– I used light mayo. A touch of mayo brings a delicious tang to this dip!
- Chives- I used fresh chives.
- Sugar
- Soy sauce– I used low sodium soy sauce. You could also use Worcestershire sauce or balsamic vinegar here.
- Onion powder
- Salt
- Black pepper
- Potato Chips (optional, for serving)- I used crinkle cut.
HOW TO MAKE HEALTHY FRENCH ONION DIP
- Set a large skillet to medium heat and add the olive oil. When shiny, add the fresh onions and 1/2 tsp of salt. Saute for 5 minutes, stirring occasionally. Then reduce heat to low, add a little water and cook for 30-35 minutes, continuing to stir occasionally until onions are golden brown. If your onions start to stick to the pan, add another splash of water. Once onions are deep brown color and caramelized, transfer them to a medium bowl and allow them to cool completely.
- Place the cream cheese, yogurt and mayo in a separate bowl and mix until smooth (use the microwave and heat in 10 sec bursts if needed to assist). Then mix in the remaining ingredients.
- Finally, mix in the cooled caramelized onions mixture. Cover with plastic wrap and refrigerate for at least an hour to allow the flavors to develop. Even better, let it sit overnight!
- Garnish with chopped chives (or other fresh herbs of choice) and freshly cracked black pepper. Serve with crinkle cut potato chips and enjoy!
HOW TO STORE HEALTHY DIP
Store leftover Healthy French Onion dip in an airtight container or covered with plastic wrap in the fridge for up to 3-4 days.
HEALTHY FRENCH ONION DIP: FAQ
Homemade dips made with mayo stored in the fridge are typically good for 3-4 days.
Yes! Just store it in the fridge, and pop it out when you are ready! I personally think this dip tastes even better the next day!
I would not recommend it. Cream cheese does not usually freeze well.
WHAT TO SERVE WITH HEALTHY FRENCH ONION DIP
- Potato chips– Crinkle cut are my fav, but kettle cooked and even plain potato chips work well too! Use your favorite chips!
- Crackers– Ritz, Triscuits, saltines- any salty crunch would taste amazing!
- Bread– toasted bread, pita brea, breadsticks, crostini- You can’t go a wrong with any bread in my opinion!
- Pretzels– both crunchy and soft pretzels would be delicious!
- Fresh vegetables– Try it with carrot sticks, celery sticks, cherry tomatoes, bell pepper strips, cucumber!
- Baked potato– Add a dollop to a regular white potato or sweet potato! Trust me on this one, friends. It’s SO good!
WANT TO MAKE THIS RECIPE?
If you try this Healthy French Onion Dip and love it, please rate this recipe!
You can also tag me on Instagram or TikTok @LaurenFitFoodie. It makes my day seeing your yummy recreations!
Healthy French Onion Dip with Caramelized Onions and Chives
Put this Healthy French Onion Dip on your list of go-to appetizers for game day! Made with caramelized onions and creamy greek yogurt, this delicious dip is a healthier alternative to a traditional homemade french onion dip. It will quickly become one of your new favorites!
Ingredients
- 4 small yellow onions, thinly sliced (600g)
- 1 Tbsp olive oil (15g)
- 1 (8-oz.) block reduced-fat cream cheese
- 1 cup plain 2% Greek yogurt (226g) - or sour cream
- 1/4 cup light mayo (60g)
- 2 Tbsp freshly chopped chives
- 1 tsp sugar
- 1 tsp low-sodium soy sauce
- 1/2 tsp onion powder
- 1/4 tsp salt, or to taste
- 1/4 tsp black pepper, or to taste
- Crinkle cut potato chips, for serving
Instructions
- Set a large skillet to medium heat and add the olive oil. When shiny, add the onions and 1/2 tsp of salt. Saute for 5 minutes, stirring occasionally. Then reduce heat to low, add 1-2 tablespoons of water and cook for 30-35 minutes, continuing to stir occasionally until onions are golden brown. If your onions start to stick to the pan, add another splash of water. Once onions are caramelized, transfer them to a medium sized bowl and allow them to cool completely.
- Place the cream cheese, yogurt and mayo in a separate bowl and mix until smooth (use the microwave and heat in 10 sec bursts if needed to assist). Then mix in the remaining ingredients.
- Finally, mix in the cooled caramelized onions. Cover with plastic wrap and refrigerate for at least an hour to allow the flavors to develop. Even better, let it sit overnight!
- Garnish with chopped chives and freshly cracked black pepper. Serve with crinkle cut potato chips and enjoy!
Notes
MFP entry: LFF French Onion Dip
Nutrition Information:
Yield:
14Serving Size:
1/4 cup (60g)Amount Per Serving: Calories: 87Total Fat: 5.8gSaturated Fat: 2.8gCarbohydrates: 5.6gFiber: 0.7gSugar: 3.2gProtein: 3.2g
