Healthier Greek Yogurt French Onion Dip

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

Healthier Greek Yogurt French Onion Dip

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.

Prep Time45

Cook Time25

Total Time1 10

Course: Appetizer/Dip

Cuisine: French

Diet: Diabetic, Gluten Free

Method: Oven/Stovetop

Servings: servings (1/4 cup each)

Ingredients

Caramelized Onions

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

Dip Base

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

Instructions

Caramelize the Onions: Heat oil in a large skillet over medium heat. Add sliced onions, salt, and pepper. Cook, stirring occasionally, for 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.
Make the Dip Base: In a large mixing 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.
Assemble the Dip: Transfer the mixture to an oven-safe baking dish or skillet. Sprinkle mozzarella evenly over the top.
Bake: Preheat the oven to 375°F. Bake for 20-25 minutes or until hot, bubbly, and golden brown on top.
Serve: Garnish with fresh thyme and serve hot with gluten-free crackers, chips, toasted crostini or fresh veggies.
Tip: For extra crispiness, broil for the last 2-3 minutes, keeping a close eye on it.

Notes

To make this recipe dairy-free, swap out vegan butter for the 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.
For an extra smoky flavor, add a sprinkle of smoked paprika or smoked salt to the onion mixture.
For nutrition calculation, I used low-fat cream cheese, low-fat mozzarella cheese, non-fat Greek yogurt. This dip is much better with full-fat options, but if you want to keep it lower in calories, use those options.

Nutrition