Delicious High Protein French Onion Dip made healthier with protein-packed cottage cheese, caramelized onions, and fresh herbs for the perfect dip to serve with chips, veggies and crackers!
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It’s almost time for the Super Bowl and one of our favorite game day (or ANY day) snacks is french onion dip! This protein-packed dip is full of flavor, but with a healthy twist! Typical french onion dip recipes call for sour cream or cream cheese and boring store-bought onion soup mix packets. We are using cottage cheese and Greek yogurt in place of sour cream and caramelizing fresh chopped onions for maximum flavor!
Why You’ll Love This
- This french onion dip is rich, creamy and packed with over 12 grams of protein per serving!
- Taking the time to caramelize the onions is a total game changer in this recipe (trust me, it’s worth the extra time!)
- The ingredients all come together right in your blender for the most creamy and delicious whipped dip.
- Much healthier than most dips out there and also tastes delicious on sandwiches, wraps, pasta salads or even salads!
Ingredients You’ll Need
- cottage cheese – this serves as the base of the dip and packs in so much protein! I used whole milk cottage cheese.
- Greek yogurt – this adds a creamy texture and even more protein, but you could also use full-fat sour cream or mayonnaise in place of the yogurt.
- butter – this is used to caramelize the onions, but you could also use olive oil in place of butter.
- onions – you’ll need 2 large sweet white onions or 3 to 4 small to medium yellow onions.
- white wine vinegar – this is used to deglaze the pan while the onions are cooking and loosen up all those delicious browned bits from the bottom of the pan!
- beef base – this adds flavor and beautiful coloring to this dip (I used Better than Bouillon beef base).
- Worcestershire sauce – adds some umami flavor and richness to this dip.
- fresh herbs – I mixed fresh parsley into the dip and sprinkled fresh chives on top at the end.
- spices – a combination of onion powder, garlic powder, kosher salt and black pepper. You could also make this spicy by adding in some cayenne pepper or red pepper flakes.
How to Make French Onion Dip
- Caramelize the onions. In medium skillet over medium heat, melt the butter. Add the chopped onions and reduce heat to medium-low. Cook onions, stirring occasionally, for 10 minutes until softened. Add salt and pepper, to taste, and continue cooking the onions for 20 to 25 minutes, making sure to stir occasionally, until onions are a deep golden brown and very caramelized. Add the white wine vinegar and continue to cook 5 more minutes, then remove from heat.
- Blend the ingredients. In a blender or food processor, add in the cottage cheese, Greek yogurt, beef base, Worcestershire, onion powder, salt and pepper and blend on high until fully mixed and super creamy.
- Add in the onions and parsley. Transfer the cottage cheese mixture to a serving bowl and fold in the caramelized onions and fresh chopped parsley. Serve immediately with chives on top or you can cover and chill in the fridge until serving.
Ways to Use This Dip
- Dipping – serve alongside plain potato chips and crackers or slices of celery, cucumbers, bell peppers, or carrot sticks.
- Sandwich spread – this french onion dip would taste amazing spread over sandwiches, burgers or wraps.
- Salad dressing – add a little olive oil and drizzle this dip over your favorite salad.
- Tossed with pasta – this might be another favorite way to enjoy this dip, tossed with warm pasta (or zucchini noodles!) with tomatoes and other veggies.
Prepping and Storage
This caramelized french onion dip recipe keeps well in the fridge for 5 days, in a sealed, airtight container. In fact, this leftover dip only gets more flavorful as the flavors meld, so you can easily bring it out for a great snack for several days. I highly recommend making a double batch of this recipe ahead of time as this is a huge crowdpleaser and I promise this dip will go quickly!
More Healthier Dips You’ll Love
- 7 Layer Spicy Taco Dip
- Spicy Sun Dried Tomato Dip
- Homemade Pico De Gallo
- Healthy Spiced Pumpkin Dip
- Cheesy Roasted Cauliflower Dip
- Funfetti Cake Dip
Hope you all enjoy this High Protein French Onion Dip! If you love this recipe as much as we do, please leave me 
below and don’t forget to tag me on Instagram using the hashtag #eatyourselfskinny! I love seeing all your delicious recreations!
High Protein French Onion Dip
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Ingredients
- 2 tablespoons butter (or olive oil)
- 2 large sweet white onions chopped
- 1 tablespoon white wine vinegar
- 2 cups cottage cheese
- 1/3 cup plain Greek yogurt (or sour cream or mayo)
- 2 teaspoons beef base
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon each onion powder and garlic powder
- 1/2 teaspoon each salt and pepper
- 1 tablespoon fresh parsley finely chopped
- Sprinkle chives on top
Instructions
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In medium skillet over medium heat, melt the butter. Add the chopped onions and reduce heat to medium-low. Cook onions, stirring occasionally, for 10 minutes until softened. Add salt and pepper, to taste, and continue cooking the onions for 20 to 25 minutes, stirring occasionally, until onions are a deep golden brown and very caramelized.
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Add white wine vinegar and continue to cook 5 more minutes, then remove onions from heat.
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In a blender or food processor, add in the cottage cheese, Greek yogurt, beef base, Worcestershire, onion powder, garlic powder, salt and pepper and blend on high until fully mixed and super creamy.
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Transfer the cottage cheese mixture to a serving bowl and fold in the caramelized onions and fresh chopped parsley. Serve immediately with chives on top or you can cover and chill in the fridge until serving.
Nutrition
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