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Home By Meal

Healthy French Onion Dip

★★★★★ 30 Reviews Recipe Print
gf nf vg
By: Erin1/26/21

This post may contain affiliate links. Please read my disclosure policy.

Healthy French onion dip
Healthy French onion dip

This game day, enjoy Healthy French Onion Dip for a snack that totally hits the spot. Made with Greek yogurt, it’s a healthier alternative to the classic recipe that tastes just as delicious!

chip in healthy french onion dip

The best french onion dip recipe

There’s nothing quite like sitting down on a Sunday afternoon with a savory snack guaranteed to hit the spot. Bonus points if that means a coffee table spread full of snacks in preparation for the Sunday football games ahead!

This Sunday, healthy french onion dip is a must for your game day spread. Whip this recipe together and serve it up with chips, pita, or even veggies for a snack that everyone is sure to devour.

Because everyone loves it, this is the perfect recipe for taking to potlucks to gatherings! Plus, it’s a healthy rendition on the classic recipe, so there’s no guilt to see here.

healthy french onion dip

Ingredients used to make healthy dip

I can guarantee you’ve never had french onion dip like this! Using a long list of flavorings and seasonings, we’re transforming this dip into none other than your new go-to snack. It’s salty, savory, rich, and creamy. It’s the perfect afternoon bite!

  • Onions: Start things off with 2 yellow onions. I find that the flavor of yellow works best with the yogurt (and it’s perfect for caramelizing).
  • Avocado oil: We’ll use 2 tbsp of avocado oil to sauté the onions.
  • Salt & thyme: Next up, salt and thyme will add flavor as the onions simmer. You’ll need 1 tsp of each.
  • Balsamic vinegar: We will add 2 tbsp to the onions for a slight bite.
  • Garlic: And of course, garlic is a must! I found that 2 minced cloves was perfect for this recipe.
  • Worcestershire sauce: Finally for the sauce pot mix ins, throw in 1 tbsp of Worcestershire sauce.
  • Greek yogurt: Once the onions are sautéd with all of the above, we will mix that with 2 cups of plain Greek yogurt. It will turn out so rich and creamy!
  • Salt & pepper: Finally, add salt and pepper to taste.

Tools needed to make this recipe

You’ll need 5 different items for this snack, followed by three measuring cups.

  • Cutting board
  • Chopping knife
  • Large sauce pan
  • Stirring utensil
  • Bowl
  • Measuring cups: 1 tsp, 1 tbsp, 1 cup
caramelized onions in skillet

How to make healthy french onion dip

The key to this dip is sautéing the onions just right. To do so, we’ll be cutting them into super thin pieces and then mixing them with avocado oil, spices, balsamic, and Worcestershire. In no time, you’ll have delicious, caramelized onions to include in your dip!

First, slice the onions very thin. I cut mine in half and then slice lengthwise to get super thin pieces.

Then, add the avocado oil to a large saucepan and set it to medium-high heat.

Once the oil is hot, add the onions. Let them sauté for about five minutes, just until soft.

Add the salt, thyme, and balsamic vinegar. Let them sauté over medium-high heat for about 10 minutes, or until they begin to carmelize and soften.

Add the garlic and Worcestershire and cook for 5 more minutes. Remove from heat and place in a bowl to cool.

Let the onions completely cool, and then add the Greek yogurt. Add salt and pepper to taste.

Serve with chips, pita, or veggies!

A healthier dip option

I know what you’re thinking. This is dip. How on earth can it be classified as healthy? Well, when you kick the sour cream to the curb and get a little bit of yogurt involved, great things happen!

To make this healthy onion dip, I left out the sour cream and opted for Greek yogurt. This cut out some of the fat while also doubling the protein.

Next, I used real onions (and lots of them, at that!). Did you know onions are a great source of fiber? They’re also filled with Vitamin C and potassium, and even have a bit of iron.

healthy french onion dip with chips

Recipe Tips

I recommend keeping french onion dip in a container with a lid to keep it fresh. Alternatively, if the dip is in a bowl, simply cover it with saran wrap.

Keep refrigerated and enjoy for up to 3 days!

If you liked this recipe, you’ll want to try these!

Can’t get enough dip? I don’t blame you. It truly makes the best savory snack! Here are some more of my favorite do-it-yourself dips.

  • Healthy Seven Layer Dip
  • Healthier Buffalo Chicken Dip
  • Eggplant Caviar Dip
  • Easy Avocado Feta Dip
healthy french onion dip

Recipe by Erin Morrissey and Photos by Quarter Soul Crisis

healthy french onion dip
★★★★★ 5 from 30 reviews

Healthy French Onion Dip

This game day, enjoy Healthy French Onion Dip for a snack that totally hits the spot. Made with Greek yogurt, it’s a healthier alternative to the classic recipe that tastes just as delicious!

Prep: 10Cook: 15Total: 25 minutes
Yield 3 cups 1x
Print Pin it Rate

Ingredients

  • 2 yellow onions
  • 2 tbsp avocado oil
  • 1 tsp salt
  • 1 tsp dried thyme
  • 2 tbsp balsamic vinegar
  • 2 cloves minced garlic
  • 1 tbsp Worcestershire sauce
  • 2 cups plain greek yogurt
  • salt + pepper to taste

Instructions

  1. Slice onions very thinly. I cut mine in half and then sliced thinly, like a dome shape, but feel free to cut however big or small you want!
  2. Add 2 tbsp avocado oil to a large saucepan and turn on medium-high heat.
  3. Once oil is hot, add onions. Let saute about five minutes until just soft.
  4. Then add salt, thyme, and balsamic vinegar. Let saute over medium heat for about 10 minutes or until beginning to caramelize and soften.
  5. Add in garlic and Worcestershire and cook for 5 more minutes. Remove from heat and place in bowl to cool.
  6. Let onions completely cool, then add Greek yogurt in. Add salt and pepper to taste.
  7. Serve with chips, pita, or veggies!
  8. Store in fridge for up to three days.
Author: ErinCategory: appetizer, dip, holiday, low fatMethod: no-bakeCuisine: AmericanDiet: Low Fat
healthy french onion dip

Did you make this?

Leave a comment below and tag @erinliveswhole on social media!

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There may be affiliate links in this post! By purchasing a product I recommend, I may receive a small compensation. However, I only recommend products I absolutely love and use myself. Thank you for supporting Erin Lives Whole, it helps keep this blog afloat 🙂

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Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

  1. Monica says

    Posted on 2/28 at 10:26 am

    Such a great party app or snack to have in the fridge…love the flavor of this, and packed with protein with the greek yogurt!

    ★★★★★

    Reply
    • Erin says

      Posted on 2/28 at 3:36 pm

      Hi Monica, so glad you loved the dip!

      Reply
  2. Emma says

    Posted on 1/16 at 7:53 pm

    I mixed in one cup of yogurt instead of two because I’m not a fan of plain yogurt and was afraid I would taste it, and I like a strong onion flavor, but I HIGHLY recommend this dip!!!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/17 at 8:52 pm

      Hi Emma, so happy you enjoyed it! 🙂

      Reply
  3. Logan Brodmann says

    Posted on 1/12 at 2:13 pm

    My hubby loves the refrigerated sour cream French onion dip. I said oh no, we’re making ELW version! It’s delicious and flavorful. We love it!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/12 at 10:59 pm

      Hi Logan, so happy you loved making it!!

      Reply
  4. Jaimie says

    Posted on 1/11 at 10:42 pm

    This is THE BEST French onion dip! It has definitely become a family favorite!!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/12 at 10:57 pm

      Hi Jaimie, so happy you loved it!!

      Reply
  5. Emerine says

    Posted on 11/11 at 11:14 pm

    Made this recipe for the first time and ate the entire bowl in two days, so had to make it again the next day…goes to show just how good it is!!

    ★★★★★

    Reply
    • Erin says

      Posted on 11/12 at 12:41 pm

      Hi Emerine, I am so glad you loved it!!

      Reply
  6. Emerine Cummings says

    Posted on 11/11 at 11:14 pm

    Made this recipe for the first time and ate the entire bowl in two days, so had to make it again the next day…goes to show just how good it is!!

    ★★★★★

    Reply
    • Erin says

      Posted on 11/12 at 12:41 pm

      Hi Emerine, so happy you loved the dip!!

      Reply
  7. Bridget says

    Posted on 10/18 at 9:17 am

    Love this one! Family and friends always enjoy!

    ★★★★★

    Reply
    • Erin says

      Posted on 10/18 at 6:23 pm

      Hi Bridget, so glad you loved it!!

      Reply
  8. Yvette says

    Posted on 9/12 at 2:47 pm

    Delicious and great texture for a healthy dip. Loved it!

    ★★★★★

    Reply
    • Erin says

      Posted on 9/12 at 3:42 pm

      Hi Yvette, so glad you loved it!!

      Reply
  9. Bobbi says

    Posted on 6/14 at 2:15 pm

    I’ve made this several times because it’s that good. I love the sweetness of the balsamic and it’s def a party favorite.

    ★★★★★

    Reply
    • Erin says

      Posted on 6/14 at 4:28 pm

      Hi Bobbi, so glad you enjoyed it!!

      Reply
  10. Diana B says

    Posted on 6/13 at 10:21 pm

    Absolutely insane how easy and delicious this dip was! Made it for super bowl and ended up using the leftovers as a spread for my wraps for the rest of the week. Brought my lunch to a whole new level!!!

    ★★★★★

    Reply
    • Erin says

      Posted on 6/14 at 3:56 pm

      Hi Diana, so glad you enjoyed it!!

      Reply
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I’m Erin. Creator of Erin Lives Whole, a food blog with delicious and easy healthy recipes that will leave you feeling good. We’ve got everything from wholesome baked goods to comforting savory dishes. I can’t wait to see what you whip up! Read More...

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