If you love creamy, savory dips but want something that actually packs a protein punch, this Healthy French Onion Dip is perfect! It’s made with protein-rich cottage cheese and yogurt which gives you that classic onion dip flavor, without all the heaviness of sour cream. Perfect for game day spreads, veggie platters, or just as a quick afternoon snack, this dip is rich, tangy, and full of caramelized onion goodness!
Cottage cheese dip
Cottage cheese recipes are taking over the internet and as someone who grew up thinking it was the most disgusting thing on earth, and someone who grew to be dairy intolerant for many years, I never got the hype. However, I recently have been able to eat lactose-free dairy products with no issue and have dabbled on the cottage cheese train (Call it peer pressure maybe? Lol).
I grew up with a mom who loved herself some french onion dip and had a random craving for it the other day. Instead of using sour cream as the base, I though yogurt and cottage cheese would make an amazing substitution – and it did! It’s creamy, slightly tangy, and packed with flavor, all while being made with much healthier, simple ingredients! Serve it up with pita chips, potato chips (we love Siete brand!), or fresh veggies or slap it on your favorite wrap or sandwich!
Why you’ll love this high protein dip
- High in protein: thanks to cottage cheese and Greek yogurt, each serving packs a satisfying boost.
- Gut-friendly: loaded with probiotics (especially if you use Greek yogurt or cultured coconut yogurt).
- Simple ingredients: no soup mixes or additives — just real food.
- Meal prep friendly: keeps well in the fridge for up to 3-4 days!
- Easy, healthy appetizer!
Recipe video
Ingredients you’ll need for healthy french onion dip
- Cottage cheese – for that creamy, high-protein base
- Greek yogurt (or coconut yogurt) – if you want it richer, feel free to sub in 1/2 of it for avocado mayonnaise!
- Yellow or sweet onion
- Balsamic vinegar – adds depth and a hint of sweetness
- Garlic cloves
- Spices: sea salt, pepper, onion powder, cayenne
- Worcestershire sauce – i’ve found this one to have the best ingredients!
- Fresh chives or parsley for topping
How to Make Healthy French Onion Dip
1. Caramelize the onions:
In a skillet over medium heat, sauté the diced onion with a drizzle of olive oil, ghee, or avocado oil. Stir occasionally for about 10–15 minutes, until the onions turn soft and golden brown. Add the minced garlic and cook for another minute.
2. Deglaze with balsamic:
Stir in the balsamic vinegar to deglaze the pan, scraping up all those flavorful bits. Let it simmer for a minute, then remove from heat and let the mixture cool.
3. Blend the base:
In a blender or food processor, combine the cottage cheese, Greek (or coconut) yogurt, Worcestershire sauce, salt, and pepper. Blend until smooth and creamy.
4. Combine and chill:
Fold in the cooled caramelized onion mixture. Taste and adjust seasonings if needed. Chill for at least 30 minutes before serving — the flavors get even better with time!
How to Serve
This dip is delicious with:
- Alongside potato chips (we love the Siete brand salt & vinegar chips!)
- Fresh veggie sticks (carrots, celery, bell pepper)
- Whole-grain crackers or pita chips
- Air-fried potatoes or baked sweet potato fries
- As a spread on sandwiches or wraps!
Pro Tip:
For extra flavor, sprinkle with fresh chives or parsley. You can even add a pinch of smoked paprika or onion powder for more depth.
More healthy recipes to try
- Slow cooker tri-tip
- Crispy chicken snack wraps
- Dill pickle salsa
- Broccoli crunch salad
- Green Goddess Pasta Salad
- Homemade superfood pesto
- Healthy homemade crackers
If you try this recipe and love, it’d mean the world to me if you left a star rating & review below and tag me in your creations on Instagram @danishealthyeats!
Healthy French Onion Dip (High protein)
Ingredients
- 1 1/2 cups cottage cheese (lactose-free if needed)
- 1/3 cup greek or coconut yogurt (unsweetened, plain – be sure to use a THICK version) *can sub 1/2 of the yogurt with avocado oil mayo if you want a richer depth! Some coconut yogurts are strong in flavor so just keep that in mind when choosing one!
- 1 tbsp avocado oil, olive oil, or ghee
- 1 super large or 2 small sweet onions, diced
- 2 tbsp balsamic vinegar
- 2 tsp lemon juice
- 2 tsp Worcestershire sauce *I linked the clean version I like in the post above! I think you could omit it, just taste and adjust the flavors as you'd like.
- 1/2-3/4 tsp sea salt
- 1/2 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp pepper
- 1/4 tsp cayenne
- fresh parsley & chives, for topping
Instructions
- Caramelize the onions: In a skillet over low-medium heat, sauté the diced onion with a drizzle of olive oil, ghee, or avocado oil. Add a good pinch of salt and Stir occasionally for about 10–15 minutes, until the onions turn soft and golden brown. Add the minced garlic and cook for another minute.
- 2. Deglaze with balsamic: Stir in the balsamic vinegar to deglaze the pan. Let it simmer for a minute, allowing the onions to soak up all the flavor, then remove from heat and let the mixture cool.
- 3. Blend the base: In a blender or food processor, combine the cottage cheese, Greek (or coconut) yogurt, Worcestershire sauce, and seasonings. Blend until smooth and creamy and taste/adjust as you'd like (more seasonings, etc).
- 4. Combine and chill: Pour the creamy base into the pan with the onions and fold everything together until well combined. Transfer to a bowl or serving dish. Taste and adjust seasonings if needed. Chill for at least 30 minutes before serving — the flavors get even better with time! Top with fresh chives and parsley!
