Greek Yogurt French Onion Dip is a flavorful and healthy alternative to store bought dip. Made from scratch with caramelized onions and non-fat greek yogurt, this low-calorie, high protein chip dip will feed a crowd.
French onion dip is a classic chip dip and party appetizer. In Los Angeles, a French chef made the original french onion dip in 1954. His dip was made with sour cream and french onion soup mix, also known as "California dip".
You can now find many mass produced versions of french onion dip on your grocery store shelves. You'll love this greek yogurt dip because it's a low calorie, healthy alternative to the original sour cream version.
To round out this healthy appetizer, serve with a vegetable plate filled with celery, carrots, radish slices, and broccoli florets. This dip is also fantastic with potato chips!
Ingredients and substitutions
For this recipe, I suggest non-fat plain Greek yogurt. Make sure you grab the plain, unflavored Greek yogurt, not vanilla yogurt.
For a more traditional French onion dip, substitute some or all of your Greek yogurt with sour cream. Or, half sour cream and half cream cheese (softened to room temperature).
Worcestershire sauce can be substituted with soy sauce if needed due to allergies.
Your onion should be finely minced, not chopped or diced. Minced onion will incorporate more easily into your dip without large chunks of onion.
How to caramelize onions
In a skillet (I used my cast iron skillet) over medium-low heat, add your butter. When melted and hot, add your minced onions.
Allow your onions to brown on one side before stirring. Then, continue stirring as needed and allow your onions to cook down and caramelize.
Caramelizing onions takes time, and it's best done "low and slow" on the stove top. If your onions begin to stick or look like they're browning too quickly, turn the heat down a little and add a splash of water to rehydrate your onions.
With minced onions, this can take between 20-30 minutes. If your onions are cut larger, they will take longer to caramelize.
Mixing your dipWhen your onions have cooled, add them to your dip and stir to incorporate.
I suggest refrigerating for several hours (or overnight) before serving, so the flavors have time to meld. However, your dip can be enjoyed once it has been mixed!
What to serve with French onion dip
- potato chips
- corn chips
- celery sticks
- carrot sticks
- pork rinds
- radish slices
- broccoli florets
- cauliflower florets
- bell pepper slices
Greek Yogurt French Onion Dip
- 2 tablespoons butter, or olive oil
- 2 medium onions, minced (about 1 ½ cups total)
- 2 cups plain greek yogurt
- 1 teaspoon worcestershire sauce
- ½ teaspoon salt
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
- In a saute pan over medium-low heat, add butter. When melted and hot, add onions and saute until caramelized and golden brown, about 20-25 minutes, stirring occasionally. If onions begin to stick to pan or dry out, reduce heat and add a splash of water to rehydrate onions.
- Remove from heat and allow to cool to room temperature.
- In a bowl, combine greek yogurt, salt, garlic powder, black pepper, and worcestershire sauce. Stir in caramelized onions.
- Cover and refrigerate for 2 hours prior to serving, to allow flavors to meld.
- Greek yogurt can be substituted with all sour cream for a traditional french onion dip, or a combination of half sour cream and half (softened) cream cheese.
- Dip will keep in the refrigerator in a sealed container for 3-4 days.
- Caramelizing onions is best done "low and slow". If your onions begin to stick or look like they're browning too quickly, turn the heat down a little and add a splash of water to rehydrate your onions.
- Minced onions will take between 20-30 minutes to caramelize. If your onions are cut larger, they will take longer to caramelize.