Healthier Greek Yogurt French Onion Dip

Name: Healthier Greek Yogurt French Onion Dip
Prep time: 45 min
Cook time: 25 min
Total time: 70 min
Ingredients: 3 large yellow onions (thinly sliced); 1 tbsp Chosen Foods Avocado Oil; 1 tbsp butter; 2 tbsp balsamic vinegar; 3-4 cloves garlic (minced); Salt to taste; 1 cup regular Greek yogurt (or blended cottage cheese ); 8 oz cream cheese (softened ); 1/4 cup Chosen Foods Mayo; 4 oz Gruyère cheese (grated (1 cup) ); 1/4 cup grated Parmesan; 1 tsp onion powder; 1 tsp garlic powder; fresh thyme (optional); 2 teaspoons worcestershire sauce (or sub cocnut aminos ); 1 cup shredded mozzarella; Salt and pepper (to taste); dairy-free options in notes

By Ashley McCrary

Published Dec 18, 2024

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If you’re craving a dip with a delicious flavor that’s rich and creamy but won’t leave you feeling weighed down, this Greek yogurt French onion dip is for you! My homemade version swaps out heavy sour cream for a yogurt base, making it a lighter but equally indulgent option. Made with sweet caramelized onions, creamy Greek yogurt, and melty cheese, it’s the perfect appetizer for game day, dinner parties, or just an easy snack the whole family will love.

greek yogurt french onion dip in a baking dish topped with fresh thyme

Why You’ll Love This Healthy Onion Dip Recipe

Y’all know I love a good dip, whether it’s a hot pepperoncini dip, high protein jalapeno ranch dip, or my easy high protein crack dip – I’m always trying to come up with original recipes for dips. This Greek yogurt French onion dip is a must-make for so many reasons! It’s packed with rich flavors from caramelized onions combined with a cheesy, creamy blend that’s completely irresistible.

Plain Greek yogurt is not only rich in protein but also packed with probiotics, making this dip both delicious and nutritious. The recipe is incredibly versatile, making it easy to customize with fresh herbs or adapt for a dairy-free option. It pairs perfectly with chips, vegetables, or warm bread, making it ideal for entertaining or casual snacking. Skip the store-bought dip and make this instead!

Ingredient Notes

recipe ingredients in small bowls and labeled

Caramelized Onions

Yellow onions: These add a rich, sweet, and savory flavor base after caramelizing. Red onions can work for a slightly sweeter twist.
Butter: Helps create that silky texture and enhances the onions’ natural sweetness. Ghee or a dairy-free butter substitute works too.
Balsamic vinegar: Adds depth and a touch of tangy sweetness to the caramelized onions. Red wine vinegar or apple cider vinegar can be used as alternatives.
Fresh garlic: Infuses the dip with a bold, aromatic kick. Garlic powder can substitute in a pinch.
Salt: Sea salt or kosher salt are great options.

Dip Base

Greek yogurt or blended cottage cheese: Provides a creamy, tangy base. For dairy-free, use a plain unsweetened coconut yogurt or cashew-based alternative.
Cream cheese: Adds richness and a luscious, smooth texture. Swap with dairy-free cream cheese if needed.
Mayo: The star of the show in this recipe that helps get that creamy texture is Chosen Foods Classic Mayo. It has great ingredients!
Gruyère cheese: Shredded Swiss or a dairy-free mozzarella substitute could work here.
Parmesan cheese: Nutritional yeast is a solid dairy-free swap.
Onion powder
Garlic powder
Fresh thyme (optional): Adds an herby brightness. Rosemary or parsley are nice alternatives.
Worcestershire sauce or coconut aminos: Brings a savory, umami depth. Soy sauce or tamari are other options.
Shredded mozzarella: Offers a melty, cheesy finish. Use dairy-free mozzarella if you need a non-dairy alternative.
Salt and black pepper

For exact ingredient amounts and instructions, see the printable recipe card below.

How to Make This Greek Yogurt French Onion Dip Recipe

Step 1: Caramelize the Onions. Heat olive oil in a large skillet over medium-low heat. Add sliced onions, salt, and pepper. Cook, stirring occasionally, for 25-30 minutes until golden brown and caramelized. Stir in balsamic vinegar, garlic, and fresh thyme, scraping up any browned bits. Cook for 5 more minutes, then remove from heat.

Step 2: Make the Dip Base. In a medium bowl, combine Greek yogurt, cottage cheese, cream cheese, onion powder, garlic powder, and herbs. Mix until smooth (blend cottage cheese if preferred). Fold in the caramelized onions.

dip in a casserole dish topped with mozzarella cheese

Step 3: Assemble the Dip. Transfer the mixture to an oven-safe baking dish or skillet. Sprinkle mozzarella evenly over the top.

baked greek yogurt french onion dip in a casserole dish

Step 4: Bake. Preheat the oven to 375°F. Bake for 20-25 minutes or until hot, bubbly, and golden brown on top.

a crostini with a scoop dip on top of it

Step 5: Serve. Garnish with fresh thyme (if using) and serve hot with gluten-free crackers, chips, or fresh veggies.

Tip: For extra crispiness, broil for the last 2-3 minutes, keeping a close eye on it. Enjoy this protein-packed, cheesy dip!

a close up shot of greek yogurt french onion dip topped with slices of bread

Mac’s Pro Tip

Expert Tips

For an extra smoky flavor, add a sprinkle of smoked paprika or smoked salt to the onion mixture.
To make this recipe dairy-free, swap out vegan butter for regular butter, dairy-free yogurt for Greek yogurt for dairy-free yogurt, and all the shredded cheese for dairy-free mozzarella or dairy-free cheese of choice.
The key to making this recipe great is to make sure you caramelize your onions correctly. It should take between 30-40 minutes. Cook over medium-low heat for the best flavor—don’t rush this step!
If you prefer a chunkier dip, pulse the caramelized onions lightly in a food processor before mixing them into the base.

Serving Tips

You can also pair this dip with fresh vegetables like bell peppers, celery, or carrots.
Put out serving bowls with crunchy bread slices, potato chips, and crackers for different dipper options.
Serve alongside party appetizers like air fryer buffalo chicken patties, bacon wrapped stuffed dates, or cheesy crockpot buffalo chicken dip.
Pair this dip with a crisp white wine like Sauvignon Blanc or sparkling water infused with lemon for a refreshing combo.