Skinny French Onion Dip

Onion Dip

The G-Free Foodie Team thinks this recipe will be spectacular at your Grammy-watching party, St. Pat’s Day, or anytime you feel the need…thanks, Tina!

Back in grad school, Dan and his friends decided to make homemade crab rangoons for dinner one night. For some reason they decided to put Dan in charge of groceries. (I say “for some reason” because at this point in his life, Dan’s culinary skill extended to boiling pasta and microwaving leftovers, and he really only went to grocery store to buy beer.)

To my darling husband’s credit, he was able to locate 99% of the items on his grocery list with no problems. But then he got to the bottom of the list and saw…green onions. What the heck were green onions???? College Dan had no idea.

However, instead of asking a grocery store employee for help locating this mysterious item, Dan decided to figure things out on his own. How hard could it be?

Using his best judgment (at the time), Dan scoured the produce aisle and brought home…the greenest yellow onion he could find. He honestly had no idea that green onions were any different from regular onions aside from color…

I laughed for days, y’all.

And then I laughed again this past week when I asked Dan to pick up some baked Lays and Sun Chips for me so that I could serve them with this skinny onion dip, and I came home to discover one bag of plain Kettle Chips and another of Garden Medley Pita Chips. This time, I think he may have just misread the packaging (maybe?) – he was sincerely surprised when I pointed out to him that neither bag said “baked Lays” or “Sun Chips” on them.

I love my husband, but I may not send him to the store for me any more when I need “special” items…

Skinny Onion Dip 7c (1 of 1)

Anyway. The reason I wanted baked Lays and Sun Chips in the first place was to have slightly healthier chips to go with my “skinny” French onion dip. I figure if I’m going to indulge my appetite for snacking during the Superbowl, I may as well try to be as healthy about it as possible.

This dip is just what I was looking for – it tastes as delicious and indulgent as the good stuff (maybe a little more tart?), but it won’t break my diet. Unlike traditional onion dip, this one is made with Greek yogurt instead of sour cream + cream cheese + mayo, and clocks in at less than 400 calories for the entire bowl. Not too shabby, right?

Serve this with healthier baked chips and a plate of fresh veggies, and you’ll be able to fully satisfy your snack-ppetite during the big game while still feeling good about yourself. Wins all around!

Skinny French Onion Dip
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Skinny French Onion Dip

This dip is just what I was looking for – it tastes as delicious and indulgent as the good stuff (maybe a little more tart?), but it won’t break my diet.
Course: Appetizer
Author: Tina, Just Putzing Around the Kitchen


  • 1 to 2 TBSP butter or olive oil
  • 2 medium onions I used yellow, peeled and diced
  • 2 cloves garlic minced
  • ¾ cup plain low-fat or fat-free Greek yogurt I use Chobani
  • 1 tsp Worchestershire sauce more to taste, if desired
  • 1 tsp salt
  • ½ tsp black pepper
  • pinch white sugar optional, to taste – use if you think dip is too tart


  • Melt butter in a large heavy-bottomed pot over medium-high heat.
  • Add diced onions and saute until well browned and caramelized (but not burnt), about 30-40 minutes, stirring every few minutes.
  • Add minced garlic and saute until fragrant.
  • Remove pot from heat and transfer the onions to a medium mixing bowl.
  • Stick the bowl of caramelized onions in the fridge for about 15 minutes, or until they reach room temperature. (Optional: At this point, set aside ¼ cup caramelized onions to use them as a topping for your dip, if desired)
  • Add the yogurt, salt/pepper, and Worchestershire sauce to your bowl of caramelized onions, and stir until everything is evenly combined.
  • Taste, and season with extra salt, pepper, Worcestershire or sugar if you think your dip needs it.
  • Serve immediately, topped with the reserved caramelized onions.


This can be made ahead of time – just store it in an airtight container and refrigerate (no more than 3-4 days).

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