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Healthy Greek Yogurt French Onion Dip

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This healthy Greek Yogurt French Onion dip is perfect for game day or as an easy snack! Only a few ingredients, and ready in just minutes! 

bowl of homemade french onion dip topped with caramelized onions with chips on the side

Can you even eat chips without french onion dip? Most will say no! With game days ahead I knew I had to share our favorite dip recipe! Don’t miss my Buffalo Chicken Dip, another one of our favorites packed full of protein! 

My version of french onion dip is much healthier and full of protein from the greek yogurt! It goes great with chips, veggies, pretzels, pita bread, you name it! 

a chip with french onion dip on it

One of my favorite parts of this recipe is that you literally can make it in minutes, make it ahead of time, and store it for later! This is a win on SO many levels! 

Let’s talk about the difference between store-bought french onion dip and my version. Take Dean’s for example. There are over 24 ingredients, two being yellow 5 and 6, along with MSG, and several you can barely pronounce! 

But you aren’t an ingredient reader and primarily look at the nutritional values, depending on what lifestyle you follow, you are probably thinking it’s not that bad. It has 60 calories per serving, low in carbs (2g), relatively low in fat (5g), and zero trans fat. 

french onion dip made with greek yogurt garnished with caramelized onions

As you can see, all of those unhealthy ingredients can wreak havoc on your body including your hormones, increases inflammation, and can inhibit weight loss (if that’s what you are trying to achieve).

If you have recently stumbled on Hello Spoonful, just know I LOVE creating recipes that are healthier and being able to show you that you don’t have to count your life away in macros and calories in order to get whole food nutrition! 

Now on to the good stuff! 

top view of greek yogurt french onion dip in a bowl on a plate surrounded by chips

Ingredients for Greek Yogurt French Onion Dip 

  • Olive Oil – You can swap this out for avocado oil if you don’t have any olive oil on hand
  • Onion – I used a sweet yellow onion. It adds such delicious flavor when carmelized! 
  • Minced Garlic 
  • Greek Yogurt – I love FAGE and used fat-free for this recipe, but you can use any of your favorite plan greek yogurt brands!
  • Worchestershire Sauce 
  • Salt 
  • Onion Powder

You will also need:

  • A skillet
  • Small bowl
  • Medium-sized bowl
  • A dish for serving!

Be sure to check out my shop page on my blog for my favorite kitchen gadgets, utensils, and ingredients!

close up of greek yogurt french onion dip topped with cooked onions in a white bowl

How To Make Healthy Homemade French Onion Dip 

Chop your onion into the desired size and carmelize over medium-high heat in olive oil, then let them simmer. Stir often so they don’t overcook! 

Next, add in your chopped onion and garlic. You can also use store-bought minced garlic if you don’t have any fresh. 

After removing the onion mixture from the stove, cool in the fridge for a few minutes. Set aside some of the mixture to top the dip off before serving. 

Combine all ingredients (except the bit of mixture you set aside). 

Top with remaining caramelized onions and serve with your favorite chips, crackers, or vegetables!

Feel free to add more salt, pepper, or Worcestershire sauce if needed! 

close up of a chip with french onion dip with the rest in the background

Storing French Onion Dip 

This greek yogurt french onion dip will stay fresh for 3-4 days in the fridge, however, we don’t recommend freezing! You can definitely make it ahead of time as long as it is in the window above. 

Adding my healthy french onion dip to your list of appetizers to try? Tag me on Instagram so you can be shared on my stories! 


More Easy and Healthy Appetizers for You To Try: 

  • Bartlett Pear, Goat Cheese And Honey Pecan Crostini
  • Butternut Squash Bruschetta
  • Healthy & Easy Five Minute Tzatziki
  • 5 Ingredient Lentil Hummus
  • Teriyaki Chickpeas
  • Homemade Air Fryer Vegan Chex Mix | Oven Instructions Too!
    top view of greek yogurt french onion dip in a bowl on a plate surrounded by chips

    Greek Yogurt French Onion Dip

    This healthy Greek Yogurt French Onion dip is perfect for game day or as an easy snack! Only a few ingredients, and ready in just minutes!
    5 from 2 votes
    Course Appetizer, Condiment, Snack
    Cuisine American


    • 1.5 tbsp olive oil
    • 1.5 heaping cup onion chopped
    • 1.5 tbsp chopped garlic
    • 1.5 cup fat free plain greek yogurt
    • 4 teaspoons Worcestershire sauce
    • 1 teaspoon salt
    • 1.5 tsp onion powder


    • Sauté the onions in olive oil over medium-high heat.
    • Once they begin caramelizing, reduce the heat and let them simmer. Stir every few minutes to make sure they don't burn.
    • Add the garlic and sauté for 1-2 more minutes.
    • Remove from the stove and place mixture in a mixing bowl to be refrigerated for 10-15 minutes. Set aside a couple tablespoons of the onion mixture to top the dip when it's complete.
    • Add the yogurt, Worcestershire sauce, onion powder and salt to the mixing bowl with the caramelized onions.
    • Stir until the mixture is evenly combined. Taste, and season with additional salt and pepper or extra worcestershire if needed.
    • Top with remaining caramelized onions and serve immediately.
    Tried this recipe?Let us know how it was!

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    1. Same! I just hate knowing I’m putting all that unnecessary fat into my body when I could be having something like this!

  1. This looks so delicious! And what a clever idea to serve it with veggie chips! A much healthier take on chips and dip for sure! I’ll have to remember this as a snack option!

    1. I just love sweet potatoes so I try to incorporate them in any way I can! And they’re great for fall 🙂 Thank you!

  2. It’s those old instincts telling us to insulate for the harsher months of winter where food traditionally became scarce. We may have evolved in many ways over the years, but those centuries-old “memories” are tough to shake!
    The vegetable chips are making my mouth water!

  3. Definitely adding this to my repertoire of appetizers. I am always looking for ways to add my healthy options to the party menu.

  4. I love that your recipe is so not out of the box. I’ve been trying different Greek yogurt substitutes but haven’t heard of this one. And sautéing onions and adding them to the top makes sense. I’d love to invite you to join my Sip Bite Go Pinterest community board where we pin really good recipes. Your recipes would fit right in.

    1. When most people hear yogurt I think they immediately go to sweet dishes, but it makes great savory ones as well! I’d love to join your Pinterest Board. Did you send me an invite? Thank you!

  5. […] Skinny French Onion Dip + Homemade Veggie Chips || Via Yours Truly […]

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