A scrumptious French Onion Dip recipe made with Greek yogurt for added creaminess and nutrition. Even kids love it! This last-minute French onion dip is a must-have party appetizer.
This quick and easy french onion dip is perfect for picnics, dinner parties, lunch boxes, tailgating appetizers, and midnight snacks! It's made with a yogurt base for more protein and fewer calories than a classic sour cream or mayo-based French onion dip. Make your own onion dip and skip the added sugar, salt, or MSG found in packaged onion dip or onion soup packets.
French onion dip recipe ingredients
- Greek yogurt
- mayonnaise
- dried onion flakes (dehydrated onion)
- garlic powder
- Worcestershire sauce
- Kosher salt
How to make French onion dip in 5 minutes
- Add YOGURT, MAYONNAISE, DRIED ONION, GARLIC, WORCESTERSHIRE SAUCE, and SALT to a mixing bowl.
- Stir to combine.
- Cover and refrigerate (minimum 5 minutes).
- Serve chilled garnished with (optional) parsley and chives.
Why this French onion dip is awesome
- Takes 5 minutes to whip this up. 5 MINUTES!
- The Greek yogurt base adds protein and fewer calories than classic sour cream or mayo-based French onion dip.
- You get to skip the added sugar, salt, or MSG found in packaged onion dip or onion soup packets.
- It's the perfect dip for veggies, chips, bread, and crackers.
- Great for picnics, dinner parties, lunch boxes, tailgating appetizers, and midnight snacks!
Sour cream vs Greek yogurt
This dip is traditionally made with sour cream and I do love it like that. But I really want the added protein and fewer calories I can get from substituting Greek yogurt for the sour cream. Then, I make it even more guilt-less by using nonfat Greek yogurt to slash even more calories and saturated fat. Win-win!
Can I use fresh onions for onion dip?
The only way I would use fresh onions in this recipe is if they were caramelized. Otherwise, the dehydrated onion flakes are what make this dip so convenient and give it a classic onion dip flavor!
The best yogurt for onion dip
I personally love to use nonfat Greek yogurt in this onion dip recipe. It's super creamy, slightly tart, and knocks down the fat calories and cholesterol. But if you're into those things, you can use whole milk yogurt.
Can I use an onion soup packet for French onion dip?
You can, but you also get added salt, sugar, or other processed ingredients. I prefer to skip the onion soup packet and use dried onions from my pantry. Then I can be in control of my ingredients across the board.
What's a good substitute for Worcestershire sauce?
Worcestershire sauce adds a classic flavor to homemade French onion dip, but anchovy paste makes it not vegetarian. If you're vegetarian, you can substitute soy sauce or pick up this vegan Worcestershire sauce.
What to eat with French onion dip
- crackers
- raw vegetables
- French bread
- pita chips
- crostini
- potato chips
- tortilla chips
My favorite guilty pleasure to enjoy with this dip ... potato chips, hands down! Ok, maybe not the healthiest choice of dunking tool, but let's be honest, who doesn't love scooping creamy French onion dip with a ruffled potato chip? The best part is, this yogurt-based recipe lets me feel like I'm balancing out the naughty and the nice
Recommended Tools
- small mixing bowl
- whisk or fork
- serving bowl
- airtight storage container
More easy dip recipes
- Jalapeno Popper Dip
- Baked Spinach and Artichoke Dip
- Roasted Red Pepper Hummus
- Instant Pot Spinach and Artichoke Dip
- Smoked Salmon Dip
- Classic Hummus Recipe
- Loaded Black Bean Dip
- Herb and Artichoke White Bean Dip
More Greek yogurt recipes
- Strawberry Frozen Yogurt
- Macaroni Salad Recipe
- Fruit Granola Yogurt Breakfast Bowl
- Greek Yogurt Ranch Dressing
- Avocado Ranch Dressing
French Onion Dip with Greek Yogurt
INGREDIENTS
- 2 cups Nonfat Greek Yogurt, or full fat yogurt
- ¼ cup Mayonnaise, optional *see footnote
- ¼ cup Dried Onion Flakes
- ¼ teaspoon Garlic Powder
- ¼ teaspoon Worcestershire Sauce
- ¼ teaspoon Sea Salt
Instructions
- Add YOGURT, MAYONNAISE, DRIED ONION, GARLIC, WORCESTERSHIRE SAUCE, and SALT to a mixing bowl.
- Stir until well-combined.
- Cover and refrigerate a minimum of 5 minutes, or until dried onions have moistened and softened. Serve chilled. Garnish options: fresh parsley or chives.
- To store, refrigerate in an airtight container up to 5 days.
RECIPE VIDEO
Traci's Recipe Notes
NUTRITION
Nutrition data provided as courtesy estimates using unbranded ingredients from a nutrition database. Please consult preferred resource for precise data.
Karine says
Hi Traci,
I just luv your French Onion Dip Recipe. I used my favorite yogurt and it was just divine. I did not have any onion flakes so I minced up some onion and gently sauteed them, till semi soft, in a little oil and added some teriyaki sauce. Just divine!!! Dip is so delicious with crackers. Thank you very much.
Traci says
Yay! So glad you love this as much as we do 🙂 Sounds like a great workaround too! Thanks for taking the time to comment. Enjoy!!
JB says
The is the best onion dip recipe and you don't need a seasoning packet. I can't believe how easy it is to make for parties. Makes great Super Bowl food and last minute gatherings! Love it with your French bread YUM!
The Kitchen Girl says
I wholeheartedly concur! I've made it countless times at the last minute LOL. It really is the best party dip. Glad you love it as much as I do!
nick says
Thanks for this, I eat it all the time.
Although, I use simple finely chopped onions. I find them fine after a day of steeping (the flavour mellows, imo). But maybe that's just me.
The Kitchen Girl says
So glad you're enjoying. Nothing wrong with the fresh onion approach. I'll have to try that. Dehydrated onions simply make it ready to eat almost immediately 🙂 Thanks for taking to time to leave a review. Cheers!
Isabella says
This was really good! My family is very picky and they don’t like Greek yogurt. However, I got them to try this and they liked it.
The Kitchen Girl says
Awesome! I'm so glad you gave this a go and the family approved 🙂 This recipe has turned many non yogurt lovers into believers. Thanks so much for the review!
Randy says
Just made 1/2 the recipe. It tastes great already and it still needs to sit! I used a container of 2% Fage Greek Yogurt and a little extra sprinkle of onion. I wll be making this often.
The Kitchen Girl says
Awesome, Randy ... yes, this French onion dip is one of my absolute favs! I'm glad you're enjoying it. Thanks so much for the feedback 🙂
David says
I just went on a heart-healthy diet. Comparing this recipe against a quarter cup (4Tb) of my favorite Heluva Good french onion dip...
Saturated Fat: Their's 6g, Kitchen Girl's 1g
Cholesterol: Their's 40mg, Kitchen Girl's 6mg
Sodium: Their's 320mg, Kitchen Girl's 141mg
And it tastes good!
The Kitchen Girl says
Thanks, David. Glad you're enjoying this onion dip recipe (one of my favs!). Side note, my recipe data is from a database using unbranded ingredients and provided as a courtesy. So, if I was on a special diet, I would run all online recipe nutrition data by my dietitian for good measure. Hope that makes sense 🙂 Thanks so much!
Trish H says
I made this tonight. I was concerned it might be sour but it was great. I didn’t miss the sour cream at all. This will be on the super bowl party table. Thank you!
The Kitchen Girl says
Awesome, Trish! I'm so glad you gave it a go 🙂 I'm honored you'll be serving it for SB Thanks for the feedback
Jane says
I LOVE how easy and fast this is to make! You've taken one of my favorites and remade it into a healthier option. Thank you Traci!!
The Kitchen Girl says
Awww thanks, Janey!! I love hearing that 🙂 This is one of my oldest dip hacks ... I'm so happy to share it ❤️ xoxo
Jess says
This recipe was amazing- I halved it, and used about 1 tsp of onion powder instead of onion flakes.
I did not have worchesire , so I used a tiny splash of soy sauce and apple cider vinegar instead.
I caramelized some onion to add in. This was just to die for.
My husband who is a life long onion dip junkie LOVED this. It will definitely be on our regular rotation. Thank you for creating this wonderful recipe.
The Kitchen Girl says
Awesome, Jess! Yep, I've done the caramelized too...it's amazing and I need to publish that one too 🙂 So glad you and your husband enjoyed it! Thanks for taking the time to let me know
Brianna says
What is the shelf life?
The Kitchen Girl says
Hi Brianna, recipe card says refrigerate in an airtight container up to 5 days. Does that answer your question? Lemme know
Jeff says
This has to be the easiest and BEST French onion dip recipe out there! Potato chips are my favorite too, but this dip is also great for veggie dipping when my girlfriend wants me to eat healthier Thanks KG!
The Kitchen Girl says
I'm so glad you think so, Jeff - and you def want to make your girlfriend happy, so start chopping those veggies
Justine says
Hi,
Just wondering how you got to 239 calories for 1/4 cup? I tried adding mine up and it's less than 200 for the entire cup that it makes so I don't know if I am calculating wrong.
Traci Antonovich says
Hi Justine, thanks so much for asking. I looked into it and discovered an error that had based the nutrition on an entire cup of dip (instead of based on serving size of 1/4 cup). Fixed it. Should make a lot more sense now. Thanks! 🙂
Carolyn says
If you eliminate the mayo, does it become fat free? Was surprised to see 3gr of fat from FF yogurt and only 1TBL mayo
Traci Antonovich says
Hi Carolyn, 1 Tbsp Mayo has 10g fat, so 3 g for the dip serving size sounds about right. Also, it appears that omitting the mayo would make it fat free. Please know that our recipe nutrition data is acquired from a nutrition database and isn't specific to product brands, so please consult a dietician for the most accurate info. Thanks 🙂
lea says
is onion flakes the same as onion powder?
Traci Antonovich says
Hi Lea, onion powder is the finely ground version of onion flakes. If you use onion powder in this recipe instead of flakes, you won't get the texture from the onion bits, but you'll still get the onion flavor. Hope that helps 🙂
Wifey with a Knifey says
I substituted 1 tsp onion powder per 1 Tbs and it’s delicious!
The Kitchen Girl says
Perfect! So glad you liked it 🙂 It's my favorite dip!
Kristen says
I included some softened red onions that I added a tiny dash of balsamic vinegar to while softening to give it almost a caramelized onion flavor. Added the "caramelized onions" to this dip recipe and it tasted like caramelized onion dip. It was AMAZING! Thank you for the healthy version of a classic favorite!
Traci Antonovich says
Thanks, Kristen! So glad you enjoyed it! I too make a caramelized version...always a home run! 🙂
Kate says
This is so good! I was skeptical but gave it a go and I’m so happy I did! I probably will never buy store bought French onion dip again! Thank you!
Traci Antonovich says
Haha I feel the exact same way about it, Kate! Thanks so much for the feedback and rating...makes my day! 🙂
Jane says
I will definitely make this for 4th of July next week! I make my own yogurt and granola. For Greek yogurt, I strain off the whey and save it for other recipes. Whey is a complete protein and full of vitamins and minerals and should not be discarded. If you add unflavored gelatin to the milk while heating and mix it in well, the yogurt becomes thicker as it cools, like Greek yogurt. I have yogurt topped with my own granola topped with unsulfured molasses. This is my favorite breakfast which I have 5-6 times a week.
Traci Antonovich says
Ohhhh yay! Can't wait to hear how you like it with your own homemade yogurt. We make our own granola too! No more storebought...yay us! Thanks for stopping by, Jane...hope you LOVE the recipe 🙂
Jennifer Wheaton says
I want guiltless, but can't do Greek yogurt. The cultures affect me horribly. I do not have the problem with other yogurt, just Greek. Could I use this with regular yogurt?
Traci Antonovich says
Hi Jennifer, a non-Greek yogurt would work just fine, just be sure to get unflavored yogurt. Hope that helps! 🙂
Cindy says
Glad I found this. I just made a batch of homemade Greek yogurt in my Instant Pot yesterday and it's all chilled and ready for something! I usually don't get too creative with what I do with it and just add fruit or honey or granola on top for a snack but I was going through recipes this morning and came across this and I'm getting ready to make a cup since I have all the ingredients. Thanks a bunch, this looks like a winner.
Traci Antonovich says
Thank you, Cindy. If you love French Onion Dip, you'll probably love this easy recipe! 🙂 I haven't tried the IP yogurt yet, but it's on my list!
John says
What's the serving size and the calories per serving?
Traci Antonovich says
Hi John, thanks for asking. I don't have calories listed here on the site but am working on getting nutrition facts in place. In the meantime, you you can to plug the recipe into an online calorie counter. As for serving size, this recipe yields 1 cup. Hope that helps! 🙂
Grandma Diana says
Serving size is different for everyone. Calories of this is probably low. Counting calories is useless because all calories are not created equal. However, this dip is healthy therefore it has good calories.
Anna says
Most amazing dip ever!!! My kids love it too!!
Traci Antonovich says
Wow thanks Anna! We have mutual feeling about this dip 🙂 And it's just so easy, right? So glad you love it!
Joyce says
I love french onion dips but to be honest I rarely make it because I know I'll eat the whole thing myself and feel awful about it. This recipe SO awesome! Now I can hoard this dip to myself and not feel guilty about it at all! 😀
Traci Antonovich says
Yep, that's exactly why I created the recipe 🙂 I'm a dip hoarder too...even on a weeknight. Hope you make it and love it like I do. Thanks for stopping by!
Jillian says
OK I am definitely going to have to try this. My hubby is a total onion dip fanatic!
Traci Antonovich says
Thanks Jillian...hope he loves it like I do! It's one of my favorite foods to have on hand 🙂
Catherine says
I could eat this all up! So good!
Traci Antonovich says
Haha...I usually do eat it alllll up! Great for snacking, great for parties! 🙂
Amy says
This is probably my husband's favorite junk food! I'm so glad you shared this healthier version because I was going to be making this over the Christmas season for a party and now I'm going to try this approach!
Traci Antonovich says
Haha awesome! Yep, I make this every few weeks for snacking and definitely for parties...hope you guys love it!
Stephanie says
Yum. I'm all about the dips and this sounds so Easy & delicious! Need to try this soon 🙂
Traci Antonovich says
Thanks! It's definitely one of my favs! I make it every couple weeks 🙂