French Onion Dip

French Onion Dip

French Onion Dip when we were kids meant dumping that little paper packet of powdered spices into a tub of sour cream.

(Newflash: It probably wasn’t that healthy a dip.)

Luckily for you, we created a healthier version of your childhood French Onion Dip. (You’re welcome.)

We’ve nixed the artificial flavors and foreign powdery substances in favor of a host of fresh ingredients like freshly chopped onions, caramelized before they’re added to the dip.

This made-from-scratch dip also uses reduced-fat plain Greek yogurt which helps keep the calorie count low.

Garlic powder, Worcestershire sauce, and a bit of organic beef broth enhance the rich savory flavors and nicely complement the caramelized onions.

3.75 from 8 votes

French Onion Dip

This savory French Onion Dip features a host of fresh ingredients like caramelized onions, garlic powder, Worcestershire sauce and organic beef broth.

Course Snack
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Servings 5 servings, approx. ½ cup each
Calories 160 kcal
Author BODi


  • 2 Tbsp. olive oil
  • 4 medium onions, chopped
  • ½ cup low-sodium organic beef broth
  • 2 Tbsp. Worcestershire sauce
  • ½ tsp. garlic powder
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • 2 cups reduced-fat (2%) plain Greek yogurt


  1. Heat oil in medium saucepan over very low heat.
  2. Add onions; cook, stirring frequently, for about 20 minutes, or until onions are soft and golden brown.
  3. Add broth, Worcestershire sauce, and garlic powder. Season with salt and pepper if desired; cook, over medium heat, stirring frequently, for about 5 minutes, or until broth has evaporated. Remove from heat. Let onion mixture cool completely.
  4. Combine onion mixture and yogurt in a medium bowl; mix well.
  5. Chill, covered, for 1 hour (or overnight).
  6. Serve with raw vegetables for dipping.

Recipe Notes

• Nutrition Facts for this recipe do not include vegetables

• The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
French Onion Dip
Amount Per Serving (0.5 cup not including vegetables)
Calories 160 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 2g13%
Cholesterol 5mg2%
Sodium 270mg12%
Carbohydrates 13g4%
Fiber 2g8%
Sugar 9g10%
Protein 10g20%
* Percent Daily Values are based on a 2000 calorie diet.


Container Equivalents
½ Red
1 tsp.

2B Mindset Plate It!
A protein dip as part of any meal or snack(tional).

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Photo by Kirsten Morningstar