Protein-Packed French Onion Dip

Healthier High Protein French Onion Dip crafted with protein-rich cottage cheese, caramelized onions, and fresh herbs – the ideal accompaniment for chips, veggies, and crackers!

Super Bowl season is nearly here, and one of our top game day (or ANY day) treats is French onion dip! This protein-laden dip bursts with flavor but comes with a healthier twist! Traditional French onion dip recipes typically rely on sour cream or cream cheese along with dull store-bought onion soup mix packets. Instead, we are substituting cottage cheese and Greek yogurt for sour cream and taking the time to caramelize fresh diced onions to maximize flavor!

Reasons to Love This

• This French onion dip is indulgently creamy and loaded with over 12 grams of protein per serving!
• Caramelizing the onions is a game changer for this recipe (believe me, the extra time is totally worth it!)
• All the components blend seamlessly in your blender for a smooth and scrumptious whipped dip.
• Significantly healthier than many dips available and also tastes amazing on sandwiches, wraps, pasta salads, or even salads!

Essential Ingredients

• cottage cheese – this is the foundation of the dip, packing in a wealth of protein! I used whole milk cottage cheese.
• Greek yogurt – this contributes a creamy consistency and additional protein; you can also opt for full-fat sour cream or mayonnaise in lieu of the yogurt.
• butter – utilized for caramelizing the onions, but you could swap in olive oil if preferred.
• onions – you’ll require 2 large sweet white onions or 3 to 4 small to medium yellow onions.
• white wine vinegar – used to deglaze the pan while the onions cook, lifting all those delightful brown bits from the pan!
• beef base – this enhances flavor and adds a lovely color to the dip (I used Better than Bouillon beef base).
• Worcestershire sauce – lends depth and umami richness to the dip.
• fresh herbs – I incorporated fresh parsley into the dip and garnished with fresh chives at the end.
• spices – a mix of onion powder, garlic powder, kosher salt, and black pepper. For some heat, you might add a dash of cayenne pepper or red pepper flakes.

Preparation Steps for French Onion Dip

1. Caramelize the onions. In a medium skillet over medium heat, melt the butter. Incorporate the chopped onions and decrease the heat to medium-low. Sauté the onions, stirring occasionally, for about 10 minutes until softened. Season with salt and pepper, then continue to cook for an additional 20 to 25 minutes, stirring occasionally, until the onions turn a deep golden brown and become very caramelized. Stir in the white wine vinegar and cook for 5 more minutes, then take off the 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, then blend on high speed until completely mixed and extremely creamy.
3. Incorporate the onions and parsley. Pour the cottage cheese mixture into a serving bowl and gently mix in the caramelized onions and freshly chopped parsley. Serve right away with chives on top or you can cover and refrigerate until you’re ready to serve.

Storage and Preparation Tips

This caramelized French onion dip recipe stores well in the refrigerator for 5 days, in a sealed, airtight container. In fact, this leftover dip becomes even more flavorful as the ingredients meld, making it perfect for snacking over a few days. I highly suggest you prepare a double batch ahead of time, as this recipe is a massive hit, and I promise it will vanish quickly!

Additional Health-Conscious Dips You’ll Adore

I hope you all love 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 adore seeing all your tasty recreations!