This Healthy French Onion Dip tastes better than the original and is packed with protein! It is also low carb, pescatarian friendly, and requires very minimal and simple ingredients. The macros below are assuming 4 servings, but this can feed way more than that. I just divided it into 4 to show how low calorie and high volume this dip is! I love knowing exactly what is going into my dip and getting rid of all those nasty preservatives and add-ins! This recipe makes about 2 1/2 cups of French Onion Dip.
I love serving this dip with the new Primal Bakery Protein Crackers. They are vegan, made with plant protein, keto certified, and have absolutely zero artificial preservatives, flavors, or colors. You can find them at Sprouts, GNC (online) or their website directly! This is a great dish to bring to a pot luck or any sort of gathering as an appetizer. I can assure you that there will be no leftovers if you make this! Be sure to try my Avocado & Feta Dip as well!
BE SURE TO SAVE THIS RECIPE TO YOUR FAVORITE PINTEREST BOARD FOR LATER!
Ingredients
- Greek Yogurt – 2 cups of plain, nonfat Greek yogurt.
- Yellow Onion – 1 large yellow or sweet onion, diced finely.
- Garlic – 1 teaspoon of minced garlic.
- Salt – 1/4 teaspoon, plus more to taste.
- Worcestershire Sauce – 1 1/2 teaspoons.
- White Pepper – 1 teaspoon, or to taste.
- Fresh Parsley or Chives – To top, optional. Chives are my favorite in this recipe but all I had was parsley this time around lol.
How To Make It
- Preheat a cast iron skillet over medium/low heat with the olive oil.
- Add your diced yellow onion and sauté for 25-30 minutes, stirring occasionally to caramelize the onions. I know this seems like a long time, but I promise it will be SO worth it! They will be perfectly caramelized. Season them with a little bit of salt.
- When you have about 10 minutes left, add the garlic. Allow the onions to cool while you prepare your dip.
- In a small bowl, combine the Greek yogurt, Worcestershire sauce, white pepper, and caramelized onion mixture. Mix until well combined.
- Serve immediately with veggies or your favorite crackers, such as the Primal Bakery protein crackers for a healthy, high protein snack!
How To Store Leftovers
Store this dip in an air tight container or in the fridge for up to 5 days.
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Healthy French Onion Dip
This Healthy French Onion Dip tastes better than the original and is packed with protein! It is also low carb, pescatarian friendly, and requires very minimal and simple ingredients. The macros below are assuming 4 servings, but this can feed way more than that. I just divided it into 4 to show how low calorie and high volume this dip is! I love knowing exactly what is going into my dip and getting rid of all those nasty preservatives and add-ins!
Ingredients
Instructions
-
Preheat a cast iron skillet over medium/low heat with the olive oil.
-
Add your diced yellow onion and sauté for 25-30 minutes, stirring occasionally to caramelize the onions. I know this seems like a long time, but I promise it will be SO worth it! They will be perfectly caramelized. Season them with a little bit of salt.
-
When you have about 10 minutes left, add the garlic. Allow the onions to cool while you prepare your dip.
-
In a small bowl, combine the Greek yogurt, Worcestershire sauce, white pepper, and caramelized onion mixture. Mix until well combined.
-
Serve immediately with veggies or your favorite crackers, such as the Primal Bakery protein crackers for a healthy, high protein snack!
Servings 4
- Amount Per Serving
- Calories 83kcal
- % Daily Value *
- Cholesterol 4mg2%
- Sodium 347mg15%
- Total Carbohydrate 8.2g3%
- Dietary Fiber 0.1g1%
- Sugars 5.6g
- Protein 12g24%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Did you make this recipe?
The next time you make it, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!:)
Please note that my nutrition label is approximate and can have slight rounding. The macros can vary depending on the brands you use as well.
