A creamy French Onion Dip recipe with plain yogurt, a lil mayo, and pantry staples. Greek yogurt adds protein and calcium to this nutritious homemade chip dip. Make-ahead or wait until the last minute, this French onion dip will be devoured at any event!
Guilt-less French Onion Dip
There are sooooo many things to love about this dip recipe!
- 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!
French Onion Dip Ingredients
- plain Greek yogurt – I personally love to use nonfat Greek yogurt in place of sour cream or mayo in many classic recipes to increase protein and knock down the fat calories…and cholesterol. You can use whole milk yogurt.
- mayonnaise – This is totally optional but I personally love the flavor and texture when it’s mixed with Greek yogurt.
- dried onion flakes – Skip the onion soup packet (and added salt, sugar, etc) and use dried onions from your pantry.
- garlic powder – you can even use fresh garlic in this recipe. If you do, you’ll want it finely grated.
- Worcestershire sauce – This adds that classic French onion dip flavor. It does contain anchovy paste, so you can substitute soy sauce or pick up this vegan Worcestershire sauce.
- salt – This recipe calls for a very small amount and you can always adjust it to taste.
* See full recipe below
How to make French onion dip [guilt-less version]
1. Add YOGURT, MAYONNAISE, DRIED ONION, WORCESTERSHIRE SAUCE, and SALT to a mixing bowl.
2. Stir until ingredients are fully incorporated.
3. Cover and refrigerate for 5 minutes.
4. Serve chilled (optional) topped with parsley and chives.
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 😂
Is this like a sour cream and onion dip?
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!
Recommended Tools
- small mixing bowl
- whisk or fork
- serving bowl
- airtight storage container
More easy dip recipes
- Hot Spinach and Artichoke Dip
- Roasted Red Pepper Hummus
- 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
- 1/4 cup Mayonnaise
- 1/4 cup Dried Onion Flakes
- 1/4 tsp Garlic Powder
- 1/4 tsp Worcestershire Sauce
- 1/4 tsp Kosher Salt
Instructions
Instructions
- Add YOGURT, MAYONNAISE, DRIED ONION, GARLIC, WORCESTERSHIRE SAUCE, and SALT to a mixing bowl.
- Stir until ingredients are fully incorporated.
- Cover and refrigerate minimum 5 minutes to allow onions to rehydrate.
Serving and Storage
- Serve French onion dip with potato chips, crackers, vegetables, pita chips, or sliced baguette and (optional) garnish with parsley and chives.
- Refrigerate in an airtight container up to 5 days.
RECIPE NOTES
Nutrition
- Roasted Red Pepper Hummus - 07/08/2020
- Loaded Baked Potato Salad [Instant Pot or Stove] - 06/30/2020
- Instant Pot Corn on the Cob - 06/28/2020
What is the shelf life?
Hi Brianna, recipe card says refrigerate in an airtight container up to 5 days. Does that answer your question? Lemme know 🙂
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!
I’m so glad you think so, Jeff – and you def want to make your girlfriend happy, so start chopping those veggies 😁
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.
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! 🙂
If you eliminate the mayo, does it become fat free? Was surprised to see 3gr of fat from FF yogurt and only 1TBL mayo
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 🙂
is onion flakes the same as onion powder?
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 🙂
I substituted 1 tsp onion powder per 1 Tbs and it’s delicious!
Perfect! So glad you liked it 🙂 It’s my favorite dip!
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!
Thanks, Kristen! So glad you enjoyed it! I too make a caramelized version…always a home run! 🙂
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!
Haha I feel the exact same way about it, Kate! Thanks so much for the feedback and rating…makes my day! 🙂
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.
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 🙂
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?
Hi Jennifer, a non-Greek yogurt would work just fine, just be sure to get unflavored yogurt. Hope that helps! 🙂
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.
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!
What’s the serving size and the calories per serving?
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! 🙂
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.
Most amazing dip ever!!! My kids love it too!!
Wow thanks Anna! We have mutual feeling about this dip 🙂 And it’s just so easy, right? So glad you love it!
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! 😀
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!
OK I am definitely going to have to try this. My hubby is a total onion dip fanatic!
Thanks Jillian…hope he loves it like I do! It’s one of my favorite foods to have on hand 🙂
I could eat this all up! So good!
Haha…I usually do eat it alllll up! Great for snacking, great for parties! 🙂
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!
Haha awesome! Yep, I make this every few weeks for snacking and definitely for parties…hope you guys love it!
Yum. I’m all about the dips and this sounds so Easy & delicious! Need to try this soon 🙂
Thanks! It’s definitely one of my favs! I make it every couple weeks 🙂