I’ve always been a sucker for a good French onion dip. There’s something about that savory, tangy flavor that makes it impossible to stop dipping. But the traditional version isn’t exactly packed with nutrition, and I’m always looking for ways to boost the protein in my snacks. That’s where this high-protein French onion dip comes in! By swapping most of the sour cream for Greek yogurt, you get all that classic flavor with a serious protein boost. It’s become my go-to for everything from movie nights to game day gatherings, and no one ever guesses it’s a healthier version. The best part? It takes literally 5 minutes to throw together. This is one of those recipes that proves eating well doesn’t have to be complicated or mean giving up your favorite foods!
Making High-Protein French Onion Dip
Making this high-protein French onion dip couldn’t be easier, which is why it’s become my default when I need something quick for unexpected guests or just want a satisfying snack without much effort.
First, combine the Greek yogurt and sour cream in a mixing bowl. I recommend using full-fat Greek yogurt for the creamiest texture, but 2% works well, too, if you’re watching calories. The key is to mix these two ingredients thoroughly before adding the seasoning—this ensures you get that perfect creamy consistency without any lumps.
Next, add the packet of French onion dip mix. I typically use Simply Organic brand, but any brand works great here. Stir until everything is completely incorporated and the seasoning is evenly distributed throughout the dip. At this point, it might taste a bit strong, but don’t worry! The flavors will mellow and blend beautifully during the chilling time.
Speaking of chilling – this is the hardest part of the recipe because you have to wait! Transfer your dip to a serving bowl, cover it, and refrigerate for at least an hour. This resting time is crucial as it allows all those delicious flavors to develop and marry together. If you can manage to wait even longer (I’ve left it overnight before), the flavor gets even better.
When you’re ready to serve, pair it with your favorite dippers. I love it with classic potato chips, but it’s equally delicious with fresh veggies like carrot sticks, cucumber slices, and bell pepper strips for an even healthier option. The dip keeps well in an airtight container in the fridge for up to four days, though it rarely lasts that long in my house!
Looking for more dip inspo? Check out my Healthy Pickle Dip, Everything Bagel Dip, and High Protein Queso Dip.
High-Protein French Onion Dip
Equipment
- Mixing Bowl
Ingredients
- 1 Packet French Onion Dip Mix
- 1 1/2 cups Greek Yogurt
- 1/2 cup Sour Cream
Instructions
- Combine Greek yogurt and sour cream in a mixing bowl and mix well until smooth and fully incorporated.
- Add French onion dip mix and stir until completely combined.
- Transfer to a serving bowl, cover, and refrigerate for at least one hour to allow flavors to develop.
- Serve with chips, cut veggies, or your favorite dippers.
- Store any leftovers in an air-tight container in the fridge for up to 4 days. Enjoy!
