High-protein French Onion Dip

Posted by
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!
Diet Diabetic, Gluten Free, Low Calorie, Low Fat, Low Lactose, Low Salt, Vegetarian


Prep Time: 10 minutes 
Cook Time: 45 minutes 
Servings: 2.5 cups


  • 2 tbsp olive oil
  • 2 large yellow onions diced
  • 2 cups plain Greek yogurt (Greek yogurt *not regular yogurt)
  • 1/4 cup mayonnaise
  • 2 tbsp chopped parsley
  • 2 tbsp chopped chives
  • 3 cloves garlic minced
  • salt and pepper to taste


  • 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.
  • Once the onions are caramelized, transfer them to a bowl to let them cool.
  • After the onions have cooled, mix them in a bowl with the Greek yogurt, mayo, chives, parsley, garlic, salt and pepper.
  • Serve and enjoy!

Leave a Reply

Your email address will not be published. Required fields are marked *