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Bowl of dip, surrounded by chips, cucumber slices, and baby tomatoes. Hand holding a chip with dipping it.

Healthy French Onion Dip

Make this delicious, healthy French onion dip for your next party (or keep it all for yourself!). This simple recipe has only 5 ingredients, is low sodium, low fat, high protein, and out of this world on flavor!

Course Appetizer, Condiment
Cuisine American
Diet DiabeticDiet, GlutenFreeDiet, LowCalorieDiet, LowFatDiet, LowSaltDiet, VegetarianDiet
Prep Time 10 minutes
Cook Time 20 minutes
Servings 12
Calories 22 kcal
Author Laura Yautz

Ingredients

  • 1 medium Onion, chopped
  • 1 Tbsp Olive Oil
  • ½ tsp Salt
  • 1 cup Nonfat Plain Greek Yogurt
  • ½ tsp Garlic Powder

Instructions

  1. Preheat a medium sized skillet over medium heat until hot.

  2. Turn heat to low, and add the oil, onion, and salt.
  3. Continue to cook over low heat, stirring occasionally, for about 20-25 minutes, until the onion is deeply browned and completely softened. If the edges start to burn, turn the heat down more and/or stir more frequently.
  4. Remove from heat, and cool completely.
  5. Remove any blackened pieces of onion, as those will be bitter.

  6. Mince the onion very finely, creating a lumpy paste. Alternatively, pop the onions in a small food processor and blitz them a time or two to create a paste.

  7. Mix the onion paste into the yogurt, and add the garlic powder. Stir to combine.
  8. Cover and refrigerate at least overnight to allow the flavors to meld.