I’ve always said the most important part of dieting is to simply hit your calorie and macro goals. Unlike some people, I’ll never tell you to stop snacking! That means outside of meals and desserts, we need to keep our options open and our cravings satisfied. One of those options we’re making today is a healthier and higher protein French Onion Dip with Greek Yogurt that only takes around 5 minutes. It can both be made and used multiple ways.

All you need for this is 2 cups of a higher protein plain Greek yogurt, 2 tablespoons of a light mayonnaise, 3 tablespoons of dried chopped onion, 1/2 teaspoon of garlic powder, 1 teaspoon of Worcestershire sauce, 1/2 teaspoon of black pepper, and 1/4 teaspoon of salt.

If the French onion dip with Greek yogurt macros aren’t good enough for you with those ingredients you can add in 1 scoop of an unflavored or lightly flavored vanilla protein powder. I’ll make sure to include the nutritional information for both down below in the recipe card.

No time to deal with all the dry ingredients? Use a French onion dip packet with your Greek Yogurt, light mayonnaise, and Worcestershire. I think they cost around $1.00!

Mix everything together until thoroughly combined then cover it up and put it in the fridge for 1-2 hours. This will give the dried onion time to absorb and release its flavor!

Pro tip? The higher fat your Greek Yogurt is, the creamier the dip will be.

Caramelized French Onion Dip

Another way to make this and level it up even more is to caramelize some fresh onions. This will take you over an hour but the end result is well worth it if you have the time!

Add 1 tablespoon of olive oil or butter into a stovetop pan over low heat. Dice up 2 yellow, sweet, or white onions and toss them into your pan. Keep them moving every few minutes and if they start to “burn”, you need to drop your heat. Anything over 250F/121C will likely be too high.

• Yellow Onion = A balance savory-sweet flavor
• Sweet Onion = SWEET!
• White Onion = A sharper taste

You’ll know they’re done when they turn a darker brown color and almost resemble a thick relish. As soon as they’re done, clear a spot in the middle of your pan and add in 1 1/2 teaspoons of minced garlic for around a minute. Remove your pan from the heat.

Mix your caramelized onions and garlic into everything but your dried onion and garlic powder which we’re obviously not using here. Cover and put into the fridge for a bit so that the flavors can do their thing!

Eat your French onion dip with fresh vegetables, on a baked potato, in a sandwich, with chips that work with your diet, and so on. Let me know and others who might read this what you’ll eat yours with down below.

Keep this recipe in the fridge and it should last around 4-5 days.

Ready for dessert? Try an Easy Ricotta Cheesecake!