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.
French onion dip is a classic chip dip and party appetizer that’s been around since the 1950s. 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. It’s also frequently made from scratch in homes across the country.
You’ll love my greek yogurt french onion dip because it’s a low calorie, healthy alternative to the original sour cream version. For this recipe, I I use non-fat plain greek yogurt as the base, which significantly lowers the calories and fat in this recipe.
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!
What Kind of Yogurt Should I Buy?
For this recipe, I like to use non-fat plain Greek yogurt. Make sure you grab the plain greek yogurt, not vanilla yogurt. This is an instance where sweet and savory do not mix well!
Any brand of plain yogurt will work great in this recipe – I suggest choosing your favorite. I personally like using Dannon Oikos.
If you don’t want to make a low-calorie dip, feel free to substitute some or all of your greek yogurt with sour cream instead. Or, half sour cream and half cream cheese (softened to room temperature).
The great part about this dip is that it is versatile. Any combination of these ingredients will give you a creamy and flavorful chip dip.
How to make Greek Yogurt French Onion Dip
First, gather your ingredients.
For this recipe, you’ll need plain greek yogurt, minced onions, butter, worcestershire sauce, salt, pepper, and garlic powder.
Minced onion is best for this dip, because they’ll incorporate easily into the yogurt and make it easy to eat and enjoy.
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.
Once your onions are softened and have deep caramel color throughout, remove from heat and allow to cool to room temperature before adding to your dip.
Meanwhile, add your salt, pepper, garlic powder, and worcestershire sauce to your greek yogurt. Mix to combine.
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!
What to Serve with French Onion Dip
A classic pairing with french onion dip would be a bag of potato chips! If you’re looking to keep this appetizer as healthy as possible, here are a few of my favorite additions:
- celery sticks
- carrot sticks
- pork rinds
- radish slices
- broccoli florets
- cauliflower florets
- bell pepper slices
More Dip Recipes
Greek Yogurt French Onion Dip
- 2 tablespoons butter or olive oil
- 2 medium onions minced (about 1 1/2 cups total)
- 2 cups plain greek yogurt
- 1 teaspoon worcestershire sauce
- 1/2 teaspoon salt
- 1/2 teaspoon garlic powder
- 1/4 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 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.