Skinny French Onion Dip

Skinny French Onion Dip | #appetizer

Friends, I made you a tasty dip for the Super Bowl!

Ok, let’s be real.  I made you a tasty dip that you can make for the SuperBowl.  I actually made it for my book club, which arguably has more passionate cheering, booing, and dip-eating than any football party I know.  ;)

That’s right.  Flannery O’Connor was in the spotlight this past weekend at book club, and let’s just say that our thumb votes for A Good Man Is Hard To Find showed quite the range of fangirl-ship.  Some loved it.  Some hated it.  Some thought it was subtly brilliant.  Some thought it didn’t stand up to the hype.  But true to form in our club, everyone had an opinion and wasn’t afraid to voice it.  Which is one of the reasons I so adore our little club.  The more divisive the author, the more stellar the discussion!

Of course, our Very Important Opinions over all things literary are always all the more lively when fueled by a spread of good food and wine.  And this month, I decided to help out by contributing one of my all-time favorite dip recipes — a lightened-up “skinny” version of classic French Onion Dip.

It’s no secret that I’ve been obsessed with making caramelized onions lately, on the stovetop, in the slow cooker, and in French onion soup.  So since I had a few leftover, I decided to re-photograph this oldie but goodie recipe and share it with you once more.  Because whether you make it for the SuperBowl, for book club, or for any old occasion, it’s sure to win over a crowd.

Skinny French Onion Dip | #appetizer

Actually, I had to laugh at the following conversation with my friend, Roz, when I brought in the dip.

Roz: “What’s that dip?”
Me: “Oh, I’m calling it Skinny French Onion Dip.”
Roz: “Ah.  Let me guess, does it have Greek yogurt in it?”
Me: “Yep, why?”
Roz: “Figured.  If Pinterest says it’s “skinny”, 9 times out of 10 that means it’s made with Greek yogurt.”


Touche, Roz.

Skinny French Onion Dip | #appetizer

No cream cheese, sour cream, or heavy cream required.  The secret to making it lighter is the wonderful, creamy, magical goodness that is Greek yogurt.

Well, of course, that and some caramelized onions.  Gotta have those onions.

Skinny French Onion Dip | #appetizer

Just caramelize a fresh batch (or this is also a great use for leftover caramelized onions), stir them together with your Greek yogurt and a few seasonings…

Skinny French Onion Dip | #appetizer

…and then voila, your lighter dip is ready to go!

Skinny French Onion Dip | #appetizer

I topped mine with a few extra caramelized onions, because apparently I can’t get enough caramelized onions in my life.

Skinny French Onion Dip | #appetizer

And then served it with chips.  Ruffled potato chips are standard, but I went old-school and brought along some Sun Chips to book club.  They were a match made in dip heaven.

Skinny French Onion Dip | #appetizer

And the best part?  I’m pretty sure that no one besides Roz and I knew that this version was “skinny”.  It was super thick, creamy, flavorful, and hopelessly irresistible.  I may not have been the biggest fan of Flannery, but I’ll cheer for this dip any time.


Did you make this recipe?
Leave a review »

Skinny French Onion Dip

A fresh and lighter version of classic French Onion Dip!


  • 2 Tbsp. butter or olive oil
  • 3 medium onions (red, yellow or white, or a combination), peeled and diced
  • 2 cloves garlic, minced
  • 1 1/2 cups low-fat or fat-free Greek yogurt (I love Fage)
  • 2 teaspoons Worchestershire sauce, to taste
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • pinch of cayenne


In a large heavy-bottomed stockpot, melt the butter over medium-high heat.  Add the onions and saute until well browned and caramelized (but not burnt), about 30-40 minutes, stirring every few minutes.  Add garlic and sauté for 1-2 minutes, until fragrant.  Remove from heat and transfer the onions to a medium mixing bowl.  Refrigerate for 15-20 minutes or until the onions reach room temperature.  (Optional: At this point, set aside 1/4 cup caramelized onions, if you would like to use them as a topping.)

Add the remaining ingredients to the mixing bowl with the caramelized onions, and stir until the mixture is evenly combined.  Taste, and season with additional salt and pepper and extra worcestershire if need be.

Serve immediately, topped with the reserved caramelized onions if desired.  Or cover and refrigerate for up to 3 days.

*Recipe adapted in January 2015.

All images and text ©

If you make this recipe, be sure to snap a photo and hashtag it #gimmesomeoven. I'd love to see what you cook!

Skinny French Onion Dip | #appetizer

Leave a Reply

Your email address will not be published. Required fields are marked *

52 comments on “Skinny French Onion Dip”

  1. Oh man. Greek yogurt is my jaaaaaam. BUT, I still have yet to try Fage! I pronounce it like “fay-gee.”

    It’s just who I am.

  2. I hate to admit this… but onion dip is probably my one and only serious addiction. I love that you used Greek yogurt in this! It’s the perfect addition. This looks drool-worthy, for sure.

  3. I bet this tastes tons better with Greek yogurt as opposed to sour cream!

  4. I love this. Seriously, love it. Greek yogurt is a big winner in my life!

  5. i. am. a. french. onion. dip. addict. I always forget that Greek yogurt is an easy swap to make it lighter…. ON IT. :)

  6. Love your lightened up version of this!

  7. I freakin’ love dips more than anything, and usually hoard them at parties or get-togethers. Maybe I was dip-deprived as a child or something. Anywho, French onion is one of my faves and I totally love that this is healthy. Makes eating the entire dip practically exercise! :)

  8. I’ve been using greek yogurt in different recipes lately and it’s fantastic! This looks yummy

  9. Ali….what a fabulous idea to use Greek yogurt. It’s so much tangier than sour cream and I can only imagine how awesome this is studded with caramelized onions! I love Greek yogurt for breakfast with honey and fruit. But I can see it now replacing sour cream in a variety of dips in the future! : )

  10. Great idea to use Greek yogurt! It is so versatile!

  11. Pingback: Lighter French Onion Dip | gimme some oven | Rosemary and Oregano

  12. Tried making this the other day and got good reviews! I’m not usually a greek yogurt fan but I loved it as a sour cream substitute. Next time I will cut the amount of celery salt and pepper in half, those flavors were a bit overpowering for my taste; I’ll also try dashing in some garlic powder. Very yummy :)

  13. Pingback: 25 Appetizer Recipes {Perfect for Thanksgiving} | A Cedar Spoon | A Cedar Spoon

  14. Pingback: gimme some oven | Game Day Recipes | Gimme Some Oven

  15. Pingback: Simple Saturday: Lighter Dip | think fruitful

  16. Pingback: (Semi) Healthy Snacks for Super Bowl XLVIII | PG Active by Pinks and GreensPG Active by Pinks and Greens

  17. This looks like dip heaven
    Betty x 

    The Betty Stamp

  18. I wasn’t planning on watching the SuperBowl….but when this dip is the stakes, I think I might just have to re-evaluate that!  And you used Greek yogurt, which means I can eat the whole bowl right? :D  Pinned!

  19. So many onions and I’m not even mad about it. Can the Superbowl be this weekend just so I can make this dip that much sooner?!

  20. Yum! This dip looks delicious! 

  21. Caramelized onions should just break off and be their own food group. They are good in, on, and around EVERYTHING! It sounds like you picked a great book, and I love that you guys aren’t afraid to dig in—I’m sure Flannery would approve.

  22. This looks amazing! I need some. Like now! And it’s skinny too? Yes!

  23. Oh my word! This is amazing, what an upgrade!!!

  24. Most definitely making this for the Superbowl and so many more events too, I’m sure! 

  25. I LOVE this dip!! It is SO easy and delicious!!!

  26. There is no way those caramelized onions would make it into the dip if I tried to make this.  I LOVE caramelized onions.  Love how simple this is too.

  27. I looooovvvve french onion dip.  It’s my favourite of all the dips!  But I’ve never made it.  And never had a healthy version!  Pinning and definitely trying this.  I’ve also never made caramelized onions but you are totally inspiring me to actually try them with all the caramelized onion recipes!!

  28. OMG! I am diving into this delicious dip! Love Greek yogurt!

  29. Wow! This looks great! I also love caramelized onions and I love that this dip does not involve a powdered mix. I can’t wait to try this!

  30. I think I could live off of ruffles and french onion dip. Yes, please!

  31. Pingback: Skinny French Onion Dip

  32. Ali! You rock star, you! I’ve been a reader for nearly 6 months and recently started making some of your recipes that I’d saved. All have been delicious (not a surprise! and, thank you!) but this one compelled me to comment — it was DIVINE! So flavorful, so easy, and so healthy it doesn’t seem real. We enjoyed it during the Super Bowl with an array of fresh veggies and found ourselves dreaming of more ways to use it so we could justify making it again this week. THANK YOU! :)

  33. Pingback: Skinny French Onion Dip Recipe | I Want That

  34. Pingback: Escuela Infantil GRANVIA » Archivo del weblog Aperitivos fáciles, ¡12 dips deliciosos! - Escuela Infantil GRANVIA

  35. Pingback: Ten Healthy and Easy Snack Ideas | Verily

  36. Pingback: Quick and Easy Dips for Your Next Cookout! - 30 Something Mother Runner

  37. Pingback: 12 Holiday Food Swaps to Save Calories ‹ Hello Healthy

  38. Pingback: 12 Holiday Food Swaps to Save Calories | Creating Healthy Families

  39. Pingback: Here are the “swapped” recipes http://ww | Sensotherapy Weight Loss

  40. Pingback: Super Bowl Appetizers Fresh From Your Kitchen! - Homesteading HQ | Pioneer Settler

  41. Hi Ali
    OMG you are the best! I love onion dip. You know, the one with the rich sour cream and onion soup mix. A real cheat for me. This Skinny Onion Dip is awesome! I can enjoy and not feel guilty.
    Thanks, Rose

    • Hi Rose! Thanks for your sweet words — we’re so happy to hear you love this dip! :D

  42. I served this at my Olympics Opening Ceremony viewing party on Friday (featured your link on my blog!), and it was truly fabulous. I cannot get over how delicious it is given its guilt-free nature. Thanks so much! Looking forward to breaking out throughout football season, too.

    • How fun Helen! We’re so glad this was a hit with everyone, and we appreciate you giving the recipe a try! :D

  43. Pingback: 11 Ways to Take Chips and Dip to the Next Level | google healths

  44. Pingback: 12 Праздник питание свопы чтобы сохранить калории | Evertech Corporation

  45. Pingback: 12 Holiday Food Swaps to Save Calories – Fine Health Tips Collect

  46. Pingback: 12 Holiday Food Swaps to Save Calories | NEWS

  47. Pingback: 12 Holiday Food Swaps to Save Calories | Fit'N Girls

  48. Pingback: 12 Holiday Food Swaps to Save Calories -

  49. Pingback: Healthy Holiday Swaps - Lisa DrayerLisa Drayer