A crazy-easy French Onion Dip that comes together in under 5 minutes. It’s one of my “less-calorie more-protein” greek yogurt recipes, which makes it “guiltless”. I’ve rocked this French Onion Dip at SO many parties and there’s NEVER a drop left in the bowl!
Guiltless French Onion Dip
There are sooooo many things to love about this dip!
It’s made with mostly Nonfat Greek yogurt, so you’re getting a bunch of added protein (and way less calories) than a mayo or sour cream-based dip.
Takes 5 minutes to whip this up guys…only 5 minutes…then ya chill!
You’re in control of the ingredients – this means you avoid unnecessary, added sugars, salt, and MSG that you might find in a store bought mix.
It’s vegetarian-friendly…just sub the Worcestershire sauce for a little soy sauce, and boom!
It’s good to eat with veggies, chips, sandwiches…you name it!
I’ve made it for picnics, dinner parties, lunch boxes, sandwich spreads, tailgating appetizers, and midnight snacks!
Why is called French Onion dip?
I have no idea…because there are so many conflicting stories, I don’t know what to believe.
If you happen to know, drop me a line in the comments.
Love to hear from you!
Can you make onion dip with sour cream?
You sure can! That’s traditionally how it’s made!
For my guiltless version, I use nonfat Greek yogurt in place of the sour cream because I want the added protein and less saturated fat.
But you’ll probably never see me turn down onion dip made the traditional way.
What to serve with French Onion Dip
- crackers
- raw vegetables
- bread (pita bread, sliced French baguette, rye bread slices)
- pita chips
- potato chips
- tortilla chips
French Onion Dip Ingredients
- nonfat Greek yogurt
- mayonnaise (optional)
- dried onion flakes
- Worcestershire sauce or soy sauce
- salt and black pepper, to taste
Recommended Tools
- small mixing bowl
- whisk
- glass storage container
More creamy recipes made with nonfat Greek yogurt
Guiltless French Onion Dip
Ingredients
- 1 cup nonfat Greek yogurt
- 1 Tbsp mayonnaise optional
- 2 Tbsp Dried Onion Flakes
- 1/8 tsp Worcestershire Sauce
- 1/8 tsp Kosher Salt
- pinch Black Pepper
Instructions
- In a mixing bowl, whisk together YOGURT, MAYONNAISE, DRIED ONION FLAKES, WORCESTERSHIRE SAUCE, SALT, and PEPPER.
- Cover and refrigerate up to 5 days; serve chilled with crackers, vegetables, pita chips, or sliced baguette.
RECIPE NOTES
Nutrition
I originally published this recipe on amandascookin.com in May 2016.
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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 🙂
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! Sounds 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@ApplesforCJ 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 🙂