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    Home » Recipes » Appetizers

    Greek Yogurt French Onion Dip

    Published: Oct 12, 2017 · Modified: May 3, 2021 by Heather · As an Amazon Associate I earn from qualifying purchases. · 684 words. · About 4 minutes to read this article.

    Jump to Recipe
    Greek Yogurt French Onion Dip by The Toasty Kitchen
    Greek Yogurt French Onion Dip by The Toasty Kitchen
    Greek Yogurt French Onion Dip by The Toasty Kitchen

    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.

    A white bowl filled with chip dip, with celery sticks on a cutting board.

    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

    Ingredients to make french onion dip.

    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

    Caramelizing onions in a cast iron pan. 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 dipMixing french onion dip in a glass bowl.When 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!

    A wavy potato chip with dip.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
    A white bowl filled with chip dip, with celery sticks on a cutting board.
    Print Recipe
    4.80 from 15 reviews

    Greek Yogurt French Onion Dip

    Greek Yogurt French Onion Dip is a flavorful and healthy alternative to store bought dip. Made from scratch from caramelized onions and non-fat greek yogurt, this low-calorie, high protein chip dip will feed a crowd.
    Prep Time5 minutes
    Cook Time30 minutes
    Resting Time2 hours
    Total Time2 hours 35 minutes
    Servings: 12 servings
    Calories: 45kcal
    Author: Heather

    Ingredients

    • 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

    Instructions

    • 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.

    Equipment Recommendations

    • Lodge Cast Iron Skillet - 10.25 inch
    • Red Spoonula Set
    • Pyrex Liquid Measuring Cups
    • Measuring Spoons

    Notes

    • 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.

    Nutrition Estimate

    Serving: 0g | Calories: 45kcal | Carbohydrates: 3g | Protein: 4g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 7mg | Sodium: 131mg | Potassium: 78mg | Fiber: 1g | Sugar: 2g | Vitamin A: 58IU | Vitamin C: 1mg | Calcium: 41mg | Iron: 1mg
    Course: Appetizer, Snack
    Cuisine: American

    More recipes

    • Greek Yogurt Ranch Dip
    • Roasted Garlic Hummus
    • BLT Dip
    • Crock Pot Buffalo Chicken Dip

    More Appetizer Recipes

    • 91 Easy Football Party Appetizers
    • 15 Make-Ahead Halloween Party Appetizers
    • Pineapple Pico de Gallo
    • 20 Easy New Year's Eve Appetizers

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    1. Heather

      February 14, 2021 at 1:04 pm

      Really enjoyed this with cucumber slices

      Reply
    2. Lucia

      June 27, 2020 at 8:34 pm

      Hi. What’s the serving size for the nutritional facts?

      Reply
      • Heather

        June 27, 2020 at 8:41 pm

        This recipe makes 12 servings. I'd estimate this recipe makes about 2 1/2 cups of dip, so 1/12th of that would be about 3 tablespoons. Hope this helps!

        Reply
    3. Nita

      June 04, 2020 at 6:58 pm

      Outstanding! Best ever!

      Reply

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    Heather of The Toasty Kitchen

    Hi, I'm Heather of The Toasty Kitchen. I love cooking with real, unfussy ingredients, and I want to help you make homemade meals with ease.

    More about me →

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