A Healthy Onion Dip Recipe everyone will love! This Greek Yogurt Onion Dip is low calorie, low fat, high protein and perfect for snacking!
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I know we all love delicious, fun appetizers but they are even better when they are made with healthier ingredients that don’t leave you feeling yucky after eating them.
We absolutely love our crockpot chicken wings, healthy veggie dip, and of course our super popular healthy buffalo chicken dip! However, there is just something about a good creamy french onion dip with caramelized onions that we knew we needed to make healthier too!
We made this recipe lower in fat and sodium than many other recipes and especially the store bought onion dip (typically loaded with preservatives and other weird ingredients).
This dip is perfect for an appetizer, a tailgate party, or any holiday get-together!
Why You’ll Love this Recipe
There is a lot to love about this healthy dip recipe. It’s one of our favorite appetizers because it’s:
- Easy to make – Simply caramelize the onions (trust me it’s easy!) and mix all ingredients together for an easy and delicious dip!
- Perfect for a crowd – Everyone will love this super flavorful dip and it’s so easy to make more if you have a lot of people coming together.
- Versatile serving options – You can serve this dip with so many different dippers. Our favorites are below!
If you love these flavors, try our French Onion Pasta or French Onion Soup!
Ingredients:
To make french onion dip you’ll need:
- olive oil – butter is also great in place of olive oil
- onions
- garlic
- non fat or full fat greek yogurt – this is what keeps the dip low fat and high protein!
- worcestershire sauce – this adds a salty element to the dip. You can substitute with soy sauce or coconut aminos.
- dried parsley, garlic powder, salt & pepper
Substitutions
Olive Oil: You can substitute olive oil avocado oil, butter, or ghee.
Onions: Onions are non-negotiable in this recipe 🙂 If you want a dip without onions, try our Veggie Dip! Caramelized onions are what add all the flavor to this, so don’t skip out on sautéing them! They should be a deep brown color.
Greek Yogurt: I haven’t tried this recipe with regular yogurt, but I think it would work fine. I have used whole milk greek yogurt and it came out great. I’m not sure how dairy free yogurt would work in this recipe. I haven’t tried substituting or adding cream cheese, but I’m sure it would be fine to use half cream cheese and half yogurt. Cottage cheese would also likely work but I can’t be sure without trying it!
Worcestershire sauce: Helps to add flavor. You can substitute with coconut aminos or low sodium soy sauce.
How To Make Healthy French Onion Dip
- In a sauté pan, add olive oil and onions. Cook over low heat for 15-20 minutes until onions are caramelized and browned. Let the onions cool for 5-10 minutes.
- In a large bowl, combine cooled caramelized onions, yogurt, Worcestershire sauce, and spices.
- Mix until combined.
- Serve with chips or veggies & enjoy!
Serving Suggestions
Any of these dippers would be delicious to serve french onion dip with:Â
- Chips – these chips are delicious or just regular potato chips!
- Pita Chips/Bagel Chips
- Pretzels – I love these flat ones for dipping!
- Veggies – Celery, peppers, broccoli, and carrots would all be great!
Healthy French Onion Dip Recipe FAQs
Chips, veggies and pretzels go well with french onion dip! But it’s also delicious on a burger or in a sandwich.
No, french onion dip is not usually healthy. It’s often very high in fat and made with sour cream or mayo.
Usually french onion dip is called french because it’s made with dehydrated french onion soup mix.
Storage:
Storing: This will last in the refrigerator for up to 3 days in an airtight container
Freezing: Do not freeze this onion dip. It will not freeze well.
Other healthy appetizer recipes:
Looking for other easy appetizers? Check out these Healthy Game Day Snacks. Click here to grab our free healthy 30 minute dinners cookbook.
Healthy Onion Dip
Ingredients
- 1 tablespoon olive oil
- 2 cups onions sliced thinly ( about 2 onions)
- ½ tablespoon garlic minced
- 1 cup non fat greek yogurt
- 2 teaspoons Worcestershire sauce
- ¼ teaspoon salt
- ¼ teaspoon pepper
- ½ teaspoon dried parsley
- ½ teaspoon garlic powder
Instructions
- In a saute pan add olive oil, onions and garlic. Cook over low heat for 15-20 minutes until onions are caramelized and browned. Let the onions cool for 5-10 minutes.
- In a large bowl mix together cooled, cooked onions, yogurt, Worcestershire sauce and spices until combined.
- Serve with chips or veggies & enjoy
Video
Jennie says
Could you sub out the yogurt with sour cream?
Liz Marino says
I haven’t tried it but I think it wold work! The whole point of the recipe is that it’s lower calorie because of the greek yogurt though 🙂
ElizabethTaylor says
Wow!! This recipe is so flavorful! I love a good onion dip and this one is so much better than the packaged or premade stuff! I did end up using full fat yogurt because it was what I had, but it was still delicious!
Liz Ballenger says
This dip is delicious. So much more flavor than store bought and not a great amount of effort. I’ll be remaking this.
Ed Knowles says
Can I use lemon flavored Greek yogurt
The Clean Eating Couple says
Most flavored yogurts have a lot of added sugar, so I wouldn’t recommend it.
The Clean Eating Couple says
Most flavored yogurts have a lot of added sugar, so I wouldn’t recommend it.
Camille says
It looks and sounds delicious. It’ ice to have recipes with natural ingredients.
Sierra W says
Does it matter if you use white or yellow onion? Also, would shallots work?
The Clean Eating Couple says
It’s onion dip, so I would use onions, not shallots! white or yellow will work 🙂
Elissa says
Made this for the super bowl. It was delicious, and easy. I followed the recipe exactly.
Jess Mitchell says
Yummy! Easy delicious and way lighter and way less soda then a package.
Alyssa says
INCREDIBLE! 10/10 Recommend
Lori says
This sounds so good. Thank you. Can you please tell me when to add the garlic?
The Clean Eating Couple says
Sorry for the confusion, I just fixed the recipe!