French Onion Dip
French Onion Dip

We all remember that little paper packet of powdered spices Mom would mix into a tub of sour cream. After a quick stirring of contents, voilà French Onion Dip. This classic dip is perhaps the epitome of unhealthy snack food. If it comes in a tiny tin can with a pull-top lid there’s no way it’s good for you. We created a healthier version of your favorite French Onion Dip, ideal for serving at your next tailgate party.

We’ve nixed the artificial flavors and foreign powdery substances in favor of a host of fresh ingredients like freshly chopped onions, first caramelized before they’re added to the dip. This made from scratch dip also utilizes 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 compliment the caramelized onions.

This creamy side dish is more a reflection of French cooking than anything we have available at a grocery store. Your guests will all be impressed by your technical skills never knowing that this French Onion Dip is actually good for them.

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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
Cuisine American
Keyword french onion dip
Prep Time 10 minutes
Cook Time 25 minutes
Refrigerate 1 hour
Total Time 3 hours 35 minutes
Servings 5 servings, approx. ½ cup each
Calories 160 kcal
Author Openfit


  • 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)
Calories 160 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Cholesterol 5mg 2%
Sodium 270mg 11%
Total Carbohydrates 13g 4%
Dietary Fiber 2g 8%
Sugars 9g
Protein 10g 20%
* Percent Daily Values are based on a 2000 calorie diet.

Openfit Blocks:
½ Fruit & Vegetable
½ Protein
1 Fat

Photo by Kirsten Morningstar