High Protein Greek Yogurt French Onion Dip Recipe

an overhead shot of greek yogurt french onion dip in a bowl on a plate next to potato chips

High Protein Greek Yogurt French Onion Dip Recipe

An addicting Greek Yogurt French Onion Dip made protein-packed and healthier using creamy Greek yogurt, sweet caramelized onions, garlic, a hint of mayo, and delicious seasonings. Rich flavors, creamy texture– the perfect dip for fresh vegetables, crackers, and more!

Prep Time15

Cook Time30

Total Time45

Course: Appetizer, Snack

Cuisine: American

Keyword: french onion dip recipe, high protein dip

Servings: servings

Ingredients

1 tbsp miso
2 tbsp water
2 tbsp butter or olive oil
2 medium onions diced - yellow or sweet
3 garlic cloves minced
1¼ cup Greek yogurt
1/4 cup mayo or sub with the same amount of Greek yogurt
1/2 tsp ground black pepper
1/2 tsp onion powder
1/4 tsp paprika or cayenne for a spicy kick
Salt if needed
Optional: chopped chives for garnish

Instructions

Stir miso and water together until creamy and combined. Set aside.
Melt butter in a large skillet over medium heat. Add diced onion and cook stirring for 30-35 minutes until browned and caramelized.
Add garlic and cook for 1 minute until fragrant.
Add the miso mixture to the onions. Stir together to combine.
Remove from heat and transfer to a mixing bowl. Let cool to room temperature. I like to place in the fridge for 10 minutes to speed up this process.
Add Greek yogurt, mayo, pepper, onion powder, and paprika, and mix until combined. Taste to add salt, if needed.
You can enjoy right away, but I recommend covering and chilling for at least 1 hour so the flavors can meld and develop.
Serve chilled or at room temperature, sprinkled with chopped chives if using. I like to serve with potato chips, veggies, bread, or crackers.

Video

Notes

Expert Tips

I highly recommend letting the dip sit in the fridge for a few hours to overnight so the flavors can really build and meld together.

How to Serve Homemade French Onion Dip

This savory dip is the perfect appetizer for game day, family gatherings, or dinner parties– a real crowd pleaser! Serve with an array of veggies, crackers, or fresh bread, and enjoy!

Raw Vegetables: Carrots, broccoli, celery, cucumbers, cauliflower, bell peppers, tomatoes, and snap peas.

Bread/Crackers: Pita chips, crusty bread, potato chips, gluten-free crackers, and more.

Storage Tips

Store leftovers in an airtight container (the Greek Yogurt container works too!) in the refrigerator for up to 4-5 days. Give it a good stir before serving.

Nutrition