“Recipe for French Onion Dip Loaded with Protein”

Delectable High Protein French Onion Dip made healthier with protein-rich cottage cheese, caramelized onions, and fresh herbs, perfect for pairing with chips, veggies, and crackers!

With the Super Bowl approaching, one of our go-to snacks for game day (or ANY day) is French onion dip! This protein-rich dip delivers a burst of flavor with a healthy touch! Conventional French onion dip recipes typically rely on sour cream or cream cheese and mundane store-bought onion soup mix packets. We’re opting for cottage cheese and Greek yogurt instead of sour cream and taking the time to caramelize fresh chopped onions for an intense flavor boost!

Why You’ll Adore This

• This French onion dip is indulgently creamy and loaded with over 12 grams of protein per serving!
• Caramelizing the onions enhances the flavor immensely; trust me, it’s worth the wait!
• The ingredients blend seamlessly in your blender, resulting in an ultra-creamy and flavorful dip.
• Far healthier than most dips but equally delicious on sandwiches, wraps, pasta salads, or salads!

Necessary Ingredients

• cottage cheese – the base of this dip, providing a hefty dose of protein! I used whole milk cottage cheese.
• Greek yogurt – contributes creaminess and additional protein, though you can substitute full-fat sour cream or mayonnaise.
• butter – used for caramelizing the onions, but olive oil can be substituted if preferred.
• onions – you’ll require 2 large sweet white onions or 3 to 4 medium yellow onions.
• white wine vinegar – utilized to deglaze the pan while cooking the onions, loosening all those tasty browned bits!
• beef base – enhances the dip’s flavor and adds beautiful coloring (I used Better than Bouillon beef base).
• Worcestershire sauce – imparts umami depth and richness to the dip.
• fresh herbs – I mixed fresh parsley into the dip and topped it off with fresh chives.
• spices – a blend of onion powder, garlic powder, kosher salt, and black pepper. For some heat, consider adding cayenne pepper or red pepper flakes.

How to Prepare French Onion Dip

1. Caramelize the onions. In a medium skillet over medium heat, melt the butter. Incorporate the chopped onions and lower the heat to medium-low. Stir occasionally, cooking the onions for 10 minutes until softened. Season with salt and pepper, then cook for an additional 20 to 25 minutes until onions are deeply golden brown and thoroughly caramelized. Add the white wine vinegar and continue cooking for another 5 minutes before removing from heat.
2. Blend the ingredients. In a blender or food processor, combine the cottage cheese, Greek yogurt, beef base, Worcestershire sauce, onion powder, salt, and pepper. Blend on high until completely mixed and very creamy.
3. Fold in the onions and parsley. Transfer the cottage cheese mixture to a serving bowl and gently incorporate the caramelized onions and freshly chopped parsley. Serve right away with chives on top or cover and store in the fridge until ready to serve.

Preparation and Storage

This caramelized French onion dip can be stored in the fridge for 5 days in an airtight container. In fact, the flavors deepen as it sits, making it an excellent snack option for several days. I highly recommend making a double batch ahead of time, as this is a major crowd-pleaser, and it will disappear quickly!

More Healthier Dips You’ll Love

Hope you all savor this High Protein French Onion Dip! If you enjoy 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 tasty recreations!