Healthy French Onion Dip

Healthy French Onion Dip

One of my favorite dips growing up was french onion dip.

Now that I lost 100 pounds, I want to still enjoy what I loved eating before. What I’ve done over the years of maintaining my 100-pound weight loss is coming up with ways to make what I used to love and eat and make them WAY better for you and even better tasting.

This is packed with protein, delicious and super versatile.

Here is what you will need:

  • Mini food processor or blender
  • Knife or food chopper
  • Non-fat Greek yogurt
  • Good Culture cottage cheese
  • Vidalia onions
  • Salt
  • Pepper
  • Dak’s Original Red seasoning (optional)

This is a great little gadget to have in the kitchen especially when needed to chop a MASSIVE amount of onions. Click HERE to order.




I liked to splash Kettle & Fire chicken broth in the onions while they are carmelizing to prevent burning as well as giving extra flavor. Click HERE for 20% off at Kettle & Fire. 



This Nutri Bullet is the best appliance and I use it ALL THE TIME. Grab yours HERE



Here is how to make it:

  1. First dice up the onions
  2. Pray a pan lightly with avocado oil
  3. Place the onions into the pan.
  4. Cook low and slow until golden brown and caramelized.
  5. While onions are cooking season with salt and if needed splash some Kettle & Fire chicken broth to prevent burning
  6. Once caramelized onions are nice and brown, set aside to let cool
  7. In the blender add the cottage cheese and yogurt
  8. Blend until smooth
  9. Pour the cottage cheese and yogurt mixture into a bowl followed by the cooled onioins
  10. Season to taste with salt, pepper and the Dak’s Spice Original Red seasoning (optional)
  11. Place into the fridge overnight and enjoy!



Healthy French Onion Dip

The ultimate snack to bring to the next party or BBQ
Course: Dinner, lunch, Snack
Cuisine: American
Keyword: bbq, carmelized onions, dips, french dip, french onion dip, healthi, healthier choices, healthy recipe, healthy snacks, summer time, weight watchers
Servings: 6


  • Cast Iron pan or saute pan
  • mini food processor or blender


Caramelized Onions

  • 2 large Vidalia or sweet onions Diced
  • 1 tsp Avocado oil
  • 1/2 tsp Salt
  • Pepper to taste
  • 1 TBSP Light butter optional

Dip Ingredients

  • 3/4 Cup Cottage cheese I used Good Culture
  • 3/4 Cup Nonfat Greek yogurt
  • Pinch of cayenne optional
  • Dak's Original Red seasoning optional
  • salt & pepper to taste


  • In a medium heat pan spray the avocado oil
  • Add the onions
  • Sprinkle a generous amount of salt onto the onions, helps release the water from the onions
  • Keep at a low heat stirring every few minutes, make sure they do not burn
  • Once the onions get a dark caramelized color (can take up to 30 minutes or more), add the tablespoon of butter. set aside to cool
  • In a mini food processor or blender add the cottage cheese, yogurt and blend until zero chunks and nice and smooth
  • Add salt, pepper and any other seasonings you would like
  • Pour into a bowl then add the cooled onions
  • Cover bowl and place into the refrigerator for minimum of 4 hours then serve as you wish.


Serves 6: 1/4 Cup portion
53 Calories
1 WW
7.2g Protein
CODE:Chefallie10 atย http://daksspices.com







4 responses to “Healthy French Onion Dip”

  1. Joyce Avatar

    Can’t wait to make this!!

    1. Chef Allie Avatar

      Yay! Let me know how you like it!

  2. Lindsey Avatar

    Absolutely delicious!!

    1. Chef Allie Avatar

      Yay!!! Happy to hear!!

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