Healthy French Onion Dip (High protein)
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 — giving 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!
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!
Video
Notes
*You can omit the seasonings and use 1 tbsp french onion soup mix instead!