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Healthy Caramelized Onion Dip (With Greek Yogurt!)

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Our healthy onion dip recipe is a lighter spin on classic French onion dip. Made with caramelized onions, Greek yogurt, and some simple seasonings, this delicious dip is the perfect party food or snack!

greek yogurt onion dip with kettle chips

What a classic! I feel like this dip goes by, like, 20 different names, don’t you? I’ve heard it called caramelized onion dip, French onion dip, California dip, onion dip, onion soup dip, and more. What do YOU call it?

At our house, this creamy caramelized onion dip is such a crowd pleaser at family parties and get-togethers. It’s seriously snackable, perfectly dip-able, and PACKED with delicious flavor. Basically: it’s the perfect party dip!

That’s especially true when you make it from scratch! The classic recipe (usually made with Lipton onion soup mix) is NOT gluten-free, but our homemade onion dip recipe is naturally gluten-free, thanks to simple ingredients.

Here’s what you need to make our healthy onion dip…

ingredients for caramelized onion dip

Simple Ingredients For Homemade Onion Dip

How do you make homemade french onion dip without a packet of onion soup mix? Glad you asked…

  • Butter or Olive Oil. To caramelize the onions, you’ll need a little cooking fat. Butter or olive oil works well here. (TBH butter gives you better flavor, while olive oil is a more heart-healthy option. You can choose one or use some of both!)
  • Onions. We’re skipping the onion soup packets and caramelizing onions from scratch for this healthy onion dip. They add a gorgeous, rich flavor you’ll LOVE. Sweet onions, white onions, and yellow onions work well!
  • Garlic (Or Garlic Powder). A fresh garlic clove rounds out our savory base, but if you don’t have any garlic on hand, some garlic powder can work well as a substitute.
  • Greek Yogurt. Plain Greek yogurt is a protein-packed option that lightens this dip up significantly compared to the classic sour cream or cream cheese you’ll find in the original recipe. Plus, it has a delightful tang (like sour cream) that brings a nice balance to the sweet caramelized onions.
  • Mayonnaise. For an even healthier option, you can absolutely use more Greek yogurt instead, but I love the creaminess this adds to the dip!
  • Worcestershire Sauce. To mimic the flavors of French onion soup & onion soup mix, you’ll need a splash of Worcestershire sauce. (These brands are gluten-free!) It adds a signature umami flavor that plays off the golden brown onions and tangy yogurt. 
  • Salt & Pepper. Then, we round out the seasonings with some simple salt and pepper. Plenty of each makes a big difference in the flavor of the onion dip!
  • Fresh Chives. If you have them, I LOVE adding some fresh chives inside the dip and on top as a garnish. The fresh flavor and beautiful green color of the fresh herbs are the perfect light finish!
making homemade onion dip step by step

How To Make Caramelized Onion Dip, Step By Step:

  1. Caramelize The Onions. To start, melt butter or heat olive oil in in a large sauté pan or skillet over medium-low heat. Add sliced onions and cook 25-30 minutes, stirring every 2-3 minutes or so, until the onions are deeply golden brown. Add garlic and cook 1 minute more. While you’re cooking the onions, keep the heat on medium-low or low–Don’t rush or you’ll burn the onions. You want them richly caramelized, sweet, and very tender. Set the onions aside to cool slightly while you mix up the dip. (If desired, you can dice up the caramelized onions a bit so there are smaller pieces in the dip.) 
  2. Combine. In a medium bowl, combine yogurt, mayonnaise, Worcestershire sauce, salt, pepper, and 1/2-1 Tablespoon of the chives. Stir until smooth and well blended. 
  3. Add Caramelized Onions to the creamy base of the dip and fold them in until the onions are evenly distributed. 
  4. Chill 2-3 Hours, At Least! For the best flavor, cover the dip and chill 2-3 hours at least (up to 1 day ahead!) to allow the flavor to develop. Right when you’re done making the dip, the flavor from the onions will need some time to meld with the yogurt mixture. A few hours makes a BIG difference in flavor! 
  5. Serve & Store. Give the creamy dip a good stir and enjoy with chips, crackers, or fresh veggies. Store leftover dip covered in an airtight container in the fridge up to 4-5 days. 
dipping chips into healthy onion dip

What To Serve With French Onion Dip

Just like all healthy dip recipes, the best part is dipping! So, now that you have a batch of homemade onion dip on hand, what should you serve with it? From classic to creative, here are a few of our faves:

  • Potato Chips. The BEST for game day or a party! Salty potato chips or ruffled potato chips are the classic pairing with onion dip. I love kettle chips for some extra crunch!
  • Carrots. For a lighter option, carrot sticks or carrot chips make a great dipper. The flavors are delicious together!
  • More Fresh Veggies! Baby bell peppers, cucumber slices, celery sticks, jicama wedges, and more! Fresh vegetables are a great option when you want an easy appetizer or lighter snack. Just set this dip out with a veggie platter and you’re good to go!
  • Sweet Potato Chips. If you love the sweetness of French onion dip, you can play up those flavors even more with sweet potato chips.
  • Air Fryer Chips. If you’ve got the time, you can make a batch of these crispy air fryer chips. They skip the deep frying but still have a satisfying crunch.
  • Crackers. Thicker crackers work well! Try seedy crackers, flatbreads, or almond flour crackers for variety.
  • Bagel Chips or Pita Chips. Swap out classic potato chips for bagel chips or pita chips. The sturdy texture holds up well with this homemade onion dip!
homemade french onion dip with kettle chips

FAQ + Tips And Tricks For The Best Homemade Onion Dip

Let It Rest! The secret to the best French onion dip is definitely letting the dip chill in advance. Why? Because this allows the delicious flavors to meld properly. The golden caramelized onions will infuse the dip mixture with their flavor for a more flavorful, delicious dip! 2-3 hours should do it, but feel free to make this dip up to a day in advance!

Caramelize The Onions Properly. I can’t stress this enough: DON’T RUSH THE CARAMELIZED ONIONS. They’re the star flavor in this healthy onion dip recipe, and you want to get them just right. They should be deep golden brown color, sweet, and very tender. The low and slow method is your best bet! Keep the heat on medium low or low, and don’t rush them. Stir regularly and keep an eye on them so they don’t burn, and you’ll be good to go!

What Kind Of Onions Are Good For Onion Dip? In general, I recommend white or yellow onions over red onions. Look for Vidalia onions, sweet onions, white onions, or yellow onions at the grocery store. Red onions will not add the color we’re looking for, so I don’t recommend them here.

What Kind of Yogurt Should I Use For Onion Dip? I prefer nonfat Greek yogurt or low fat Greek yogurt (2%) since they’re lighter and I’m usually going to eat them with something like chips. If you prefer, you can use full-fat Greek yogurt, though it’ll likely be a bit thicker. You can thin it out with a splash of water, if you need to!

⭐ Don’t forget to leave a star review and comment below when you make our Healthy Onion Dip recipe. I can’t wait to hear how it goes!

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dipping chips into healthy onion dip

Healthy Caramelized Onion Dip (French Onion Dip!)


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5 from 1 review

  • Author: Emily Dixon, One Lovely Life
  • Total Time: 2 hours 40 minutes
  • Yield: 2 cups dip 1x
  • Diet: Gluten Free

Description

Our healthy onion dip recipe is a lighter spin on classic French onion dip. Made with caramelized onions, tangy Greek yogurt, and some simple seasonings, this delicious dip is the perfect party food or snack!


Ingredients

Scale

For Caramelized Onion Dip:

  • 34 Tablespoons butter or olive oil (or a mix!)
  • 2 medium onions, very thinly sliced
  • 1 clove garlic, finely minced (or 1/8 teaspoon garlic powder)
  • 1 1/2 cups plain Greek Yogurt (I prefer 2% or fat-free)*
  • 1/2 cup mayonnaise
  • 1 1/2 teaspoons Worcestershire sauce, (gluten-free, as needed!)*
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper (or more, to taste)
  • 12 Tablespoons fresh chives, sliced

To Serve:

  • Potato chips, kettle chips, crackers, carrot sticks, cucumber slices, etc.

Instructions

  1. Caramelize The Onions. To start, melt butter or heat olive oil in a large skillet over medium-low heat. Add sliced onions and cook 25-30 minutes, stirring every 2-3 minutes or so, until the onions are deeply golden brown. Add garlic and cook 1 minute more. While you’re cooking the onions, keep the heat on medium-low or low–Don’t rush or you’ll burn the onions. You want them richly caramelized, sweet, and very tender. Set the onions aside to cool slightly while you mix up the dip. (If desired, you can dice up the caramelized onions a bit so there are smaller pieces in the dip.)
  2. Combine. In a medium bowl, combine yogurt, mayonnaise, Worcestershire sauce, salt, pepper, and 1/2-1 Tablespoon of the chives. Stir until smooth and well blended.
  3. Add Caramelized Onions to the dip and fold them in until the onions are evenly distributed.
  4. Chill 2-3 Hours, At Least! For the best flavor, cover the dip and chill 2-3 hours at least (up to 1 day ahead!) to allow the flavor to develop. Right when you’re done making the dip, the flavor from the onions will need some time to meld with the yogurt mixture. A few hours makes a BIG difference in flavor!
  5. Serve & Store. Give the dip a good stir and enjoy with chips, crackers, or fresh veggies. Store covered in an airtight container in the fridge up to 4-5 days.

Notes

  • Onions. We recommend white or yellow onions. Look for Vidalia onions, sweet onions, white onions, or yellow onions. I do not suggest red onions since they’ll significantly impact the color. Slice them VERY thin for best results–1/8 inch is a good goal!
  • Mayo. If you prefer, you can use more Greek yogurt, but the mayo adds a nice creaminess.
  • Salt & Pepper. Be generous here for great flavor. Start with half the amount of salt if you’re using fine table salt instead of kosher salt!
  • Give it Time! Homemade caramelized onion dip tastes MUCH better after 2-3 hours. This gives the flavors time to meld together and there’s a big difference after letting it sit!
  • Worcestershire Sauce. This is a big flavor element of the dip, so I don’t recommend substituting unless you have no other choice. That said, if you don’t have any Worcestershire on hand, you can use 1/2 tamari (gluten-free soy sauce) and 1/2 balsamic vinegar to try to mimic the tanginess and umami.
  • Prep Time: 10 minutes
  • Chill Time: 2 Hours
  • Cook Time: 30 minutes
  • Category: Appetizer
  • Method: Stovetop
  • Cuisine: American

One Comment

  1. Such a great party app or snack to have in the fridge…love the flavor of this, and packed with protein with the greek yogurt!






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