December 21, 2021

Healthy French Onion Dip

healthy french onion dip

Chips and dip have always been a favourite of mine and one of those foods that I felt I didn't have control over. Since embracing an intuitive eating approach, I no longer feel that any food controls me, including chips. And that's huge for me! Because I know that chips and dip can be a part of my life (any time I want) I no longer feel the need to binge and eat the whole bag. I enjoy the food and move on with my life. And let me tell you, this healthy french onion dip sure is mighty enjoyable. You can enjoy this with a mix of veggies, chips or even in a wrap. All are great ways to enjoy this dip.


You only need a small handful of ingredients for this healthy french onion dip. Bonus: you probably have most of them in your fridge and pantry!

healthy french onion dip

How to Make this Healthy French Onion Dip

All you need to make this dip is a little time to slice your onions and caramelize them. Beyond that, everything else just gets mixed together in a bowl and then topped with those onions. Because this recipe is so basic, I do encourage you to take some time to really deeply caramelize the onions first.

In order to caramelize the onions correctly, you need some time. Some recipes say to cook the onions for only 20 minutes, which only takes the onions so far. Sure, they'll be softened, but the flavour won't be as strong, unless you really give the onions some time to develop that flavour.

Heat up your large skillet (I like using a large cast iron skillet), over medium heat. Once it's hot, add a splash of extra virgin olive oil and then add in the onions. Stir often for about five minutes, and then reduce the heat to low. Add a pinch of sugar to help with the caramelization process if you wish.

This is what they will look like about halfway through.

caramelized onions

Let it go for about 45 minutes to an hour (I like going the full hour). Only stir every now and then. If you stir too often, they won't get as browned as they can.

caramelized onions in cast iron

While the onions are doing their thing, grab a medium sized bowl and add all the other ingredients and stir well to combine.

onion dip ingredients in bowl

Once the onions are done cooking, remove them and set them aside to cool.

caramelized onions on plate

Once they've cooled, give them a chop and add them to the dip and stir.

onions added to dip

Top with chives and add more salt to taste if needed. Dip away my friends!

healthy french onion dip

How to Make French Onion Dip without Sour Cream

Personally, I love adding some sour cream to this healthy french onion dip, but if you want to omit it for whatever reason, you can just use greek yogurt and mayonnaise. It won't have the same complexity or richness, but it's still tasty!


  • No Mayonnaise: personally I love mayo, but I know, not everyone does. If that's you, omit the mayo. I do recommend using a high quality mayo, such as this one from Chosen Foods, as it's made with avocado oil.
  • Worcestershire sauce: you can omit this if you don't have it on hand. It adds a little more umami flavour and depth, but it isn't essential. I like this brand. You can also try adding a small splash of tamari/soy sauce if you'd like instead.
healthy french onion dip


  • Caramelize Your Onions Well: this healthy french onion dip is pretty foolproof to make. The only tip I have is to take the time to caramelize the onions well beforehand. This really does add a lot of flavour, so I don't recommend skimping on the timing of it.
  • Prep: you can prep this dip in advance by cooking the onions first and then mixing everything together when you're ready to serve it.

I hope you enjoy this easy french onion dip as much as I do!

Other appetizer recipes to check out:

Ok, let's make some easy and healthy french onion dip!

healthy french onion dip

If you make this healthy french onion dip, please share with me, by tagging me on Instagram or leave a comment and/or review below. I truly love seeing and hearing form you!

This post contains affiliate links, which means I may receive a small commission at no extra cost to you. I only share products and services I have personally used and love. Disclosure here.

Healthy French Onion Dip

Three words that instantly bring a smile to my face, french. onion. dip! If you feel the same way, you're going to love this version of a lightened up, healthy french onion dip.



  • 2 tbsp extra virgin olive oil
  • 1 large yellow onion, sliced thin
  • 1/4 to 1/2 tsp sugar (optional, to help with caramelization)
  • 1 cup Greek yogurt
  • 1/3 cup mayonnaise
  • 1/3 cup sour cream
  • 1/2 - 3/4 tsp kosher salt, to taste
  • 1/2 tsp garlic powder
  • 1/2 tsp worcestershire (optional, but recommended if you have)
  1. Heat a large cast iron skillet over medium heat and drizzle in the oil. Once hot, add the onions and sugar if using. Stir and cook for five minutes and then reduce the heat to low. Continue cooking for 45 minutes to 1 hour, until deeply caramelized, stirring occasionally. Add a pinch of salt after the first 15 minutes.
  2. Meanwhile, in a medium sized bowl, combine the yogurt, mayonnaise, sour cream, salt and garlic powder. Stir well and set aside.
  3. Once the onions have finished cooking, remove them from the skillet and let them cool for a few minutes. Once cool, chop them up. Add the chopped onions to the dip and stir together.
  4. Add the worcestershire if using and stir. Top with chives and serve. Enjoy!


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