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Keto French Onion Dip (DF + Whole30)

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February 6, 2021 | Author: Ashley McCrary

This Keto French Onion Dip is a creamy and delectable dip is filled with minimal ingredients and can be whipped up in no time. Pair it with sliced cucumbers or mini peppers for the perfect appetizer. Keto, Whole30 and Dairy Free. Only 4 NET carbs per serving!

This Keto French Onion Dip will make your jaw drop. I am dead serious! I grew up on store bought French Onion Dip and this recipe literally takes the cake. It’s creamy, savory and is bursting with tons of amazing flavors. Serve as a dip or even slap some over a protein for additional flavor.

A mixing bowl with all the ingredients of the dip

HOW TO SERVE THIS KETO FRENCH ONION DIP?

If you are not doing Keto or Whole30, you can serve with chips and crackers. If you are looking to keep it clean, below are some great ideas for dipping.

  • Pork Rinds (Keto)
  • Cucumbers
  • Mini Peppers
  • Sliced radishes
  • Jicama
A cucumber being dipped into the dip

TIPS & TRICKS

  • Caramelize The Onions: This is key for the dip to turn out. Cooking the onions at least 25 minutes in ghee will get them nice and brown.
  • Hand Held Mixer: Use a hand held mixer instead of a wooden spoon to combine the dip. This will give it more of a whipped texture that is super creamy.
  • Chill Before Serving: Chilling before serving is always recommended for best results. As the dip sits in the fridge, the more flavor it gets!
  • It’s More Than a Dip: If you have a boring piece of protein that needs more flavor, slap this dip on top. It can also serve as a bomb sauce.
A overhead shot of the onion dip and cucumbers and mini peppers

ARE NUT CHEESES WHOLE30 COMPLIANT?

This is a question that is asked a lot by the Whole30 community. Below is Whole30 creator, Melissa Urban’s answer:

“Nut cheeses and dips ARE compliant on the program, with a strong caveat that these should be used with caution, especially if you know you rely on cheese as a comfort or stress-relieving food, OR if cheese is a trigger for other food cravings (like wine or crackers). As with Larabars or almond butter, Whole30 HQ and our Coaches all recommend that program participants use with caution, and think critically about whether including these foods in their Whole30 is a healthy choice, given their contexts and goals.”

Keto French Onion Dip

WHOLE30 COMPLIANT BRANDS OF CREAM CHEESE AND SOUR CREAM

  • Kitehill Plain Cream Cheese
  • Nush Cheese Natural
  • Pamela Creamery Creamy Nutcheese Original
  • Forager Sour Cream
A close up view of the dip

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Keto French Onion Dip (DF + Whole30)

This Keto French Onion Dip is a creamy and delectable dip is filled with minimal ingredients and can be whipped up in no time. Pair it with sliced cucumbers or mini peppers for the perfect appetizer. Keto, Whole30 and Dairy Free. Only 4 NET carbs per serving!

  • Total Time: 30 minutes
  • Yield: 8 servings (16 ounces) 1x

Ingredients

Scale
  • 1 (12 ounce) container dairy free sour cream (Forager)
  • 4 ounces dairy free cream cheese* (Kite Hill) 
  • 1 1/2 large sweet onions, thinly sliced
  • 2 tablespoons ghee
  • 1/2 teaspoon garlic powder
  • 2 teaspoons coconut aminos
  • 1 tablespoon parsley (fresh or dried)
  • 1/2 teaspoon Kosher salt
  • 1 tablespoon lemon juice

Instructions

  1. Melt the ghee in a skillet over medium heat.
  2. Add the onions to the butter and cook for 5 minutes, stirring. Then reduce the heat to medium low and cook for 20 to 25 minutes, stirring occasionally. Once carnalized, remove from stove and allow to cool.
  3. To a large mixing bowl add all of the ingredients including the caramelized onions. Using a hand held mixer, mix on medium speed until combined. 
  4. Serve immediately or for best results, chill in the fridge for at least 2 hours before serving. 
  5. Enjoy!

Notes

  • Kite Hill Cream Cheese and Forager Sour Cream are both compliant brands for Whole30 and Keto.
  • Store in the fridge for up to a week in an air tight container.
  • For the 4 oz. of cream cheese, I just use half the container. 
  • Author: Ashley McCrary
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Category: Appetizer/Dip
  • Method: Stovetop
  • Diet: Gluten Free

Nutrition

  • Serving Size: 1 serving (2 ounces)
  • Calories: 125
  • Sugar: 2
  • Sodium: 191
  • Fat: 9
  • Carbohydrates: 7
  • Fiber: 2
  • Protein: 3
  • Cholesterol: 30

Keywords: Keto French Onion Dip, Dip, Whole30, Keto, Dairy Free, Gluten Free

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Keto French Onion Dip

6 thoughts on "Keto French Onion Dip (DF + Whole30)"

  1. Calli says:

    Okay! So good! I didn’t have the sour cream so I used dairy free almond milk yogurt instead! Make sure you let it sit in the fridge because that caramelized onion really seeps in and it is GLORIOUS! I added some chives to the mix just to amp it up and it was great as well! Thanks for the recipe!

    1. Ashley McCrary says:

      HI Calli,

      Thrilled to hear you loved the Onion Dip. So thrilled you were able to make adjustments to make it perfect. Thanks so much for the kind words of support.

  2. Kelly says:

    Hi, can I use onion powder instead of onions? & if so, how much should I put in?, I just like a mild light flavor of onion.

    1. Ashley McCrary says:

      Hi Kelly…..you absolutely can use onion powder instead. I’m not sure how much to use since I’ve never tried the recipe with that ingredient, but you are certainly welcome to try and see. Thanks so much Kelly.

  3. Kelly says:

    Can I substitute onion powder instead of the onions? & if so, how much should I use?.

    1. Ashley McCrary says:

      I have not tried that. So I can’t give you a for sure measurement. Feel free to play around with it and report back if you find an amount that works.


 

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About Me

Welcome to Healthy Little Peach. I’m Mac, the lady behind the recipes. I believe in living a healthy lifestyle that consists of a mix of healthy whole foods, and full-fat comfort meals. Life is too short not to enjoy good food while maintaining a healthy body and mind. Here you will find gluten-free, dairy-free, paleo, keto, and even full-fat comfort recipes. Let’s have fun in the kitchen together!

About Me

Welcome to Healthy Little Peach. I’m Mac, the lady behind the recipes. I believe in living a healthy lifestyle that consists of a mix of healthy whole foods, and full-fat comfort meals. Life is too short not to enjoy good food while maintaining a healthy body and mind. Here you will find gluten-free, dairy-free, paleo, keto, and even full-fat comfort recipes. Let’s have fun in the kitchen together!

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These swaps are for baked goods such as cakes, cupcakes, sweet breads, and muffins. 

🍎APPLESAUCE SWAP: When substituting applesauce for oil in baked goods, the ratio is 1:1. 

Example: If the recipe calls for 1/4 cup of oil, use 1/4 cup of applesauce or 1/2 cup oil use 1/2 cup applesauce. It’s a equal swap. 

🍎For every 1/2 cup of oil replaced with applesauce, you will save over 900 calories and 110 grams of fat. It will also make your cakes and baked goods super moist. 

✨GREEK YOGURT SWAP: For everyone 1 cup of oil sub 3/4 cup Greek or plain yogurt. 

Example: If you are using 1/2 cup oil, use 1/4 cup Greek yogurt. For 1/2 cup of oil there is over 900 calories. For 1/4 cup of Greek yogurt there is only 38 calories. 

Greek yogurt adds more protein and cuts fat by 100%

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help kick off cool weather season.
 
Ready to fall into the season with us? In honor of #NationalPierogyDay, Mrs. T’s Pierogies is releasing a limited edition flavor of Pumpkin Spice Pierogies! (um–YUM!) Head over to their Instagram, @mrstspierogies for a chance to win a box (while supplies last!) Don’t miss out– there’s only 70 boxes being released in honor of the brands 70th anniversary (not sold in stores!)
 
Pierogy and Sausage Cabbage Skillet
1 package Mrs. T’s Classic Cheddar Pierogies
1 package beef kielbasa or beef sausage of choice
1 medium head of cabbage, shredded
1 onion - sliced
salt and pepper
2 tablespoon olive oil or butter, divided
3 garlic cloves, minced
 
Step 1: Add 1 tablespoon butter to a skillet and add in the garlic and allow to cook for 20
seconds. Next, add in the sausage and sauté until it’s browned on both sides. Remove
and set aside. In the same skillet (do not wipe it out), add in the shredded cabbage and
onions. Cook for 8-10 minutes or until tender. 
 
Step 2: Brown the pierogies in a no-stick pan with the butter. Brown on both sides for
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✨I also get questions about why I add foil. I do that so it catches the juice. I love drizzling any extra on the cooked salmon. So good!

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1 tablespoon sesame oil
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2 carrots, peeled and chopped
2 celery stalks, chopped
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3. Season to taste with salt and pepper and add in the chicken and beef broth. 
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