High Protein Greek Yogurt French Onion Dip

Made with Greek yogurt and caramelized onions, this homemade French Onion Dip is a nutritious, tasty, and satisfying snack or crowd-pleasing appetizer. It’s creamy, high-protein, and requires only 6 simple ingredients to make. Serve it up with veggies, crackers, or chips and enjoy!

Everyone loves a good dip. Whether it’s for veggie sticks or chips, a flavourful dip just makes a good snack that much more satisfying.

As a Registered Dietitian, I’m all about finding ways to make nutritious foods (like veggies) more tasty.

This Greek Yogurt French Onion Dip is definitely going to make your veggies taste better. What’s even more impressive? The dip is good for you, too!

This is why I love Greek yogurt dip recipes and dressings, like my Healthy Caesar Salad Dressing and Healthy Kale & Artichoke Dip. The yogurt adds important nutrients, like protein and calcium, and it also lends a more satisfying creaminess to whatever you use it in.

Greek Yogurt Onion Dip Ingredients:

To make the homemade onion dip, you’ll need:

• Plain Greek yogurt (you can use nonfat, 2%, or full-fat, but choosing a yogurt with a little more fat will give the dip a richer taste and creamier texture)
• Mayonnaise
• Olive oil (or another oil like canola or avocado oil)
• Yellow onions
• Garlic
• Fresh chives & parsley (using fresh herbs really ups the flavour factor in this recipe)
• Salt & pepper

Why Use Greek Yogurt in Your Dip?

The dietitian and nutrition nerd in me loves using Greek yogurt in recipes that might typically call for sour cream or mayo because it’s a super easy swap that boosts nutrition and add protein – without sacrificing taste or satisfaction.

Greek yogurt is basically regular yogurt that’s been strained of liquid, so its thicker, more concentrated with protein, and lower in total sugar. If you want to learn more about the nutrition profile of Greek yogurt, I have an entire post that breaks down the difference between Greek yogurt and regular yogurt.

How to Make French Onion Dip with Greek Yogurt:

Step 1: Caramelize the Onions

This is the most time-consuming part of the recipe, but don’t worry, it’s really easy to do!

In a pan, warm oil over medium heat. Add the diced onions and stir. Continue to stir every 3 minutes or so, and the onions will begin to brown. If they start to stick to the pan, you can add 1-2 tbsp of water while stirring to deglaze the pan. This process should take about 45 minutes until the onions are caramelized to your liking.

Step 2: Cool the Onions

Once the onions are caramelized, transfer them to a bowl to let them cool.

Step 3: Mix Onions with Remaining Ingredients

After the onions have cooled, mix them in a bowl with the Greek yogurt, mayo, chives, parsley, garlic, salt and pepper. Then serve and enjoy!

Serve The Homemade Dip With:

You can serve this dip with a variety of finger foods! Here are some suggestions:

• Baby carrots or carrot sticks
• Cucumber slices
• Cherry or grape tomatoes
• Celery sticks
• Bell pepper sticks
• Mushrooms
• Potato chips (I love plain ruffle chips)
• Crackers
• Pita or pita chips

Storing Yogurt Onion Dip:

This recipe makes about 2 1/2 cups of French Onion Dip. You can store leftovers in an airtight container in the refrigerator up to 2 weeks but it’s so tasty that I guarantee you it won’t be around that long. 😉

Connect with Hannah Magee, RD!

I hope you love this recipe as much as I do. If you try it, let me know what you think by leaving a rating and a review in the comments below. Oh, and be sure to take a photo and tag me at @hannahmagee_rd so I can re-share on my stories!

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