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Lightened-Up French Onion Dip {Gluten Free}

10 Comments

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Lightened-Up French Onion Dip is the ultimate in party dips.  Sweet, caramelized onions blended with a tangy and creamy greek yogurt base is sure to be a hit when served with chips or veggies.


Lightened-Up French Onion Dip is the ultimate in party dips. Sweet, caramelized onions blended with a tangy and creamy greek yogurt base is sure to be a hit when served with chips or veggies.

This recipe was published before Always Nourished transitioned to PCOS-focused recipes. Some of the ingredients used in this recipe may not be PCOS-friendly or compliant with the Always Nourished food and nutrition methods or protocols for PCOS.

You need to try this dip!

I mean, how can you resist sweet, caramelized onions seasoned with garlic and a little sweetness then blended into tangy (and protein-packed) greek yogurt and topped with more sweet and caramelized onions?

French Onion Dip at its absolute most deliciousness!

And I can think of no better time to be sharing my favourite party dip with you. I mean, it’s the holiday season which means holiday parties – and lots of them.

And holiday parties most likely means a huge assortment of party food. And party food means cheese boards, fruit trays and everything that goes along with chips and dips.

And friends, this lightened-up french onion dip is definitely a dip worthy of a party.

MORE ABOUT THIS LIGHTENED-UP FRENCH ONION DIP RECIPE…

Although the onions do take a little while to caramelize and cook up, overall this dip is pretty easy to make. Cook, blend, serve. Easy, right?

The ingredient list is super simple and you probably already have everything you need in your pantry or fridge already! Onions, garlic and herbs, a little bit of sugar, greek yogurt – it’s crazy how a few simple ingredients can be turned into something so tasty.

Yep – something so tasty and packed with so much sweet and delicious oniony flavour. So much flavour and goodness that no one will ever guess that it’s lightened up or gluten-free or super easy to make either (which is definitely my favourite part!!).

The hardest and most outrageous part of this dip? Letting it chill in the fridge before it’s ready to serve. Longest 2 hours ever!! But so worth it in the end because those very long 120 minutes is when all the magic happens and the flavours mingle and get to know each other.

Magic, I tell ya!

Best served with your chips, crackers, toasts or veggie sticks.

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Lightened-Up French Onion Dip


  • Total Time: 1 hour 5 minutes
  • Yield: about 2 cups of dip 1x
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Description

A Lightened-Up French Onion Dip recipe that’s easy to make, healthy and gluten free! This onion dip is seasoned with garlic, parsley and tamari then blended with greek yogurt and topped with more onions.


Ingredients

Scale
  • 3 tablespoons extra virgin olive oil, divided
  • 3 large onions, sliced (about 3 cups sliced onion)
  • 1 teaspoon sugar
  • 3/4 teaspoon garlic powder
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon dried parsley (plus more for garnish)
  • 2 teaspoons tamari or gluten free soy sauce
  • 1 cup plain 0% greek yogurt

Instructions

  1. In a large skillet or frying pan heat 2 tablespoons of oil over medium-low heat. Add the onions, stirring to coat the onions in the oil. Cover the pan and cook the onions, stirring occasionally, until tender and just starting to brown, about 30 minutes.
  2. When the onions are tender, stir in the sugar, garlic powder, 1/2 teaspoon salt, parsley, and tamari. Cook for another 10-15 minutes more uncovered until the onions are golden brown and very sweet.
  3. Remove from heat and allow onions to cool until just warm. You should have about 1 cup of onions.
  4. Add cooled onions and remaining tablespoon of oil to a food processor or high-powered blender and blend until smooth, saving about 1/4 cup of the onions as a garnish for on top if you’d like.
  5. Add the yogurt, remaining 1/4 teaspoon of salt (or to taste; maybe a pinch more sugar to taste as well) and blended until smooth.
  6. Transfer the dip to a bowl, topped with the remaining caramelized onions and let chill in the fridge for at least 2 hours. Garnish with a sprinkle of dried parsley before serving.

Notes

Prep and Cook times do not include cooling or chilling times.

  • Prep Time: 20 minutes
  • Cook Time: 45 minutes

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December 16, 2015

« Gluten Free Peppermint Brownies
Honey Almond Granola »

 

Rebecca Dwyre is the holistic nutritionist, recipe creator and photographer behind Always Nourished. Being diagnosed with PCOS in 2018 was unexpected and devastating for her. Since then she’s been on her own PCOS Freedom journey and has learned so much about managing Polycystic Ovary Syndrome with food and lifestyle that she’s made it her mission to share what she has learned so that other women with PCOS don’t have to struggle like she did.

 

 

 

 

 

Comments

  1. Nicole @ Young, Broke and Hungry says

    December 20, 2016 at 7:16 pm

    French onion dip is my favorite! I always hover around it when I’m at a party and ending up eating almost half of it..haha

    Love that you lightened it up so that way maybe I won’t feel so guilty next time.

    Reply
  2. [email protected] says

    December 20, 2016 at 4:47 pm

    Anything with french onion in the title I could never turn down!! haha This dip looks soooo good!

    Reply
  3. Alisa Fleming says

    December 16, 2016 at 10:03 pm

    I have to admit, I’m not a big fan of dips made with yogurt (perhaps because I have to use dairy-free ones), but this version looks worth a shot! I love those caramelized onions on top – so party worthy!

    Reply
  4. Sarah says

    December 16, 2016 at 9:09 pm

    Love this healthy twist to a dip that’s often served at parties. My mother in law love french onion soup and dip and I’m going to whip this up for her.

    Reply
  5. Liz @ pumpkin & peanut butter says

    December 16, 2016 at 7:09 pm

    Ohh this looks SO good! Definitely pinning to try soon!

    Reply
    • Rebecca says

      December 17, 2016 at 5:46 pm

      Thanks, Liz!!

      Reply
  6. Meg @ With Salt and Wit says

    December 16, 2016 at 5:33 pm

    I could eat this by the spoonful! I am saving this dip for sure!

    Reply
  7. Maria says

    December 16, 2016 at 4:27 pm

    I can’t wait to try this I am such a sucker for dips! I bet with the greek yogurt you can’t even tell!

    Reply
  8. Amanda - RunToTheFinish says

    December 16, 2016 at 11:45 am

    I didn’t realize the dairy was so minimal in this! I could totally swap in a dairy free yogurt and my mom would be thrilled to have this to munch on!

    Reply
    • Rebecca says

      December 17, 2016 at 5:46 pm

      Definitely! I hope she loves it!

      Reply

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Hi! I’m Becca - a holistic nutritionist sharing delicious recipes and PCOS resources in this little corner of the internet. I’m on a mission to share everything I’ve learned about managing my PCOS with food and lifestyle so that other women with PCOS don’t have to struggle with PCOS like I did. READ MORE...

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