Lightened-Up French Onion Dip: A Deliciously Healthy Twist On A Classic

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French onion dip. Just the name conjures up images of creamy, cheesy goodness perfect for any party. But traditional French onion dip often packs a hefty punch of calories, fat, and sodium. Fear not, dip lovers! This recipe offers a lighter, healthier take on the classic that won’t leave you feeling greasy or sluggish.


French Onion Dip With Greek Yogurt
French Onion Dip With Greek Yogurt

2 tablespoons olive oil

  • 1 large yellow onion, thinly sliced
  • 2 cloves garlic, minced
  • 1/4 cup dry white wine (or vegetable broth)
  • 4 cups low-fat Greek yogurt, plain
  • 1/2 cup nonfat milk
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh chives
  • 1 tablespoon Dijon mustard
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried onion powder
  • 1/4 teaspoon black pepper
  • Pinch of salt (optional)

  • Directions:

    1. Heat olive oil in a large skillet over medium heat. Add the sliced onion and cook, stirring occasionally, until softened and translucent, about 10 minutes.
    2. Add the minced garlic and cook for another minute, until fragrant.
    3. Pour in the white wine (or vegetable broth) and scrape up any browned bits from the bottom of the pan. Bring to a simmer and cook until the liquid has reduced by half, about 5 minutes.
    4. In a large bowl, whisk together the Greek yogurt, milk, parsley, chives, Dijon mustard, thyme, onion powder, and black pepper.
    5. Add the cooked onions and garlic mixture to the yogurt mixture and stir to combine. Taste and add a pinch of salt, if desired.
    6. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or overnight, to allow the flavors to develop.

    Nutrition Facts (per serving):

    Calories: 100

  • Fat: 3g
  • Saturated Fat: 1.5g
  • Cholesterol: 5mg
  • Sodium: 130mg (adjust based on your salt preference)
  • Carbohydrates: 10g
  • Sugar: 4g
  • Protein: 8g

  • Note: These nutrition facts are estimates based on the ingredients listed. Actual values may vary depending on the specific brands you use.


    This healthy French onion dip is a crowd-pleaser you can feel good about serving. It’s packed with flavor, protein, and healthy fats, making it a more satisfying alternative to traditional versions. Plus, it’s incredibly easy to make, requiring minimal prep work and refrigerator time. So ditch the greasy store-bought dips and whip up this delicious and nutritious recipe at your next gathering!

    Frequently Asked Questions (FAQs)

    1. Can I use a different type of yogurt?

    Yes! You can substitute low-fat sour cream for the Greek yogurt if you prefer. However, keep in mind that sour cream will be slightly higher in calories and fat.

    2. What if I don’t have white wine?

    No problem! You can use vegetable broth as a substitute in the recipe.

    3. How long will this dip stay fresh in the refrigerator?

    This dip will stay fresh in the refrigerator for up to 5 days.

    4. Can I make this dip ahead of time?

    Absolutely! In fact, the flavors actually develop better the longer the dip sits in the refrigerator. So feel free to make it a day or two in advance of your party.

    5. Can I make this dip vegan?

    Yes! To make this dip vegan, simply substitute vegan yogurt for the Greek yogurt and use a plant-based milk alternative, like unsweetened almond milk or cashew milk.