High Protein Greek Yogurt French Onion Dip Recipe | What Great Grandma Ate (2024)

Last Updated on March 12, 2024 by Jean Choi Leave a Comment

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!

What Makes This Recipe Great

I only started eating store-bought French onion dip after marrying my husband, who grew up eating it all the time. I didn’t really know about it beforehand and got hooked on the addicting flavor. However, I didn’t feel well afterward. So, I recreated a homemade version with better-for-you ingredients and a yogurt base, and it’s now one of our favorite snacks to dip chips and veggies in! You’ll will definitely stop buying store-bought dip after making this Greek Yogurt French Onion Dip!

The secret ingredient in this recipe is miso, which is mixed into the caramelized onions. It gives that incredible salty and umami flavor. Don’t skip on it! The rest of the dip is made with super simple ingredients, swapping the classic sour cream for protein-packed Greek yogurt!

This healthy French onion dip recipe has the same delicious flavor as the classic dip, but my Greek yogurt version is healthier all around. Easy to whip up for a group, large or small, this is the perfect appetizer to have in your back pocket!

Watch a Short Video of This Recipe

Ingredient Notes

• Plain Greek yogurt: You can use nonfat Greek yogurt, low fat, or full-fat yogurt depending on your preference.
• Miso
• Water: You need just a little water– 2 tbsp– to mix with the miso.
• Butter or olive oil/avocado oil
• Onions: Use yellow onions or sweet onions.
• Garlic cloves: Fresh garlic is best, but you can substitute garlic powder in a pinch.
• Mayonnaise: If you don’t want to use mayo, simply swap it for additional Greek yogurt.
• Black pepper
• Onion powder
• Paprika
• Salt
• Fresh chives for garnish

Step-by-Step Instructions

1. Stir miso and water together until creamy and combined. Set aside.
2. Melt butter in a large skillet over medium heat. Add diced onion to the pan and cook stirring for 25-30 minutes until golden brown and caramelized.
3. Add garlic and cook for 1 minute until fragrant.
4. Add the miso mixture to the onions. Stir together to combine.
5. Remove from heat and transfer to a medium-sized bowl. Let cool to room temperature. I like to place in the fridge for 10 minutes to speed up this process.
6. Add Greek yogurt, mayo, pepper, onion powder, and paprika, and mix until combined. Taste to add salt, if needed.
7. You can enjoy right away, but I recommend covering and chilling for at least 1 hour so the flavors can meld and develop.
8. Serve chilled or at room temperature, sprinkled with chopped chives if using. I like to serve with your favorite chips, veggies, bread, or crackers.

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.

Recipe FAQs

More Dip Recipes

Healthy Buffalo Chicken Dip

Paleo Dill Pickle Dip

Bacon and Caramelized Onion Dip

Dairy Free Queso Dip

If you make this recipe, please leave me a star rating and comment below! I love to hear your thoughts and feedback. Follow me on Instagram for even more delicious recipes!