This High Protein Caramelized French Onion Dip is easy to make and it just happens to be gluten-free! This one is a total crowd pleaser!
I gave this classic dip the Natalie treatment by skipping the processed stuff and added some filling protein. Yes, the caramelized onions take a little time but you can be making dinner or watching a show or coloring with your kid while you give them a stir. It will be well worth the effort for all the delicious flavor they add!
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High Protein Caramelized French Onion Dip
Typically, French Onion Dip is made with mayo and sour cream. I subbed in Greek yogurt for the mayo and cut down the sour cream. The Greek yogurt gives some protein and a flavorful base for this dip. The sweet caramelized onions and seasonings balance the tang of the Greek yogurt. In fact, my husband and MIL couldn’t even taste the Greek yogurt at all. Not to mention it gives a nice thick, dippable texture!
To make dicing a breeze, get a good sharp knife. I like to use my cast iron pan to caramelize but any skillet will do. Be sure and use medium heat. If you use high heat, the onions and butter will burn and not caramelize. You will know when the onions have caramelized because they will turn a deep amber brown color. They will also start to get a bit sticky to the bottom of the pan. That is your cue to kill the heat and you’re done!
You can make this dip ahead of time and keep in the fridge. In fact, I think the flavor only deepens after a night in the fridge. The flavors will meld or marinate together. Serve this will veggie or your favorite chips! You can get a little creative and use it as a spread on a sandwich or wrap in place of mayo. Delish!
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High Protein Caramelized French Onion Dip
Ingredients
- sweet onions chopped
- 4 tbsp unsalted butter
- 1 cup Greek yogurt can be full or reduced fat
- 2 tbsp sour cream
- 1 tsp Worcestershire sauce
- 1 tsp kosher salt divided (reduce by half if using table salt)
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
- ¼ cup chives chopped
Instructions
- Sauté chopped sweet onions with butter and ½ tsp salt over medium heat for 35-40 minutes until caramelized and a rich brown color. Stir frequently. Let cool for 5 minutes.
- Combine Greek yogurt, sour cream, Worcestershire sauce, garlic powder, chives, pepper, remaining salt and caramelized onions in a bowl. Garnish with chives and caramelized onions. Serve chilled with veggies and chips.
Notes
Nutrition
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