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Whenever my dear friend Lindsay invites our family over for a dinner party or to grill out, I am 100% certain she will be serving her classic sour cream caramelized onion dip! The kids and adults love it and it gets devoured every single time. Actually, it would be weird if we showed up and she wasn’t serving it, that’s how much we love and expect it.

Naturally, I had to get her recipe and make it at home for us (with a twist)! As a family, we’ve been trying to add more protein to our diet so I decided to try a Greek yogurt version of Lindsay’s onion dip to see if it had the same delicious flavor. I’m happy to report that it turned out great! I’m excited to share the high-protein version of this onion dip recipe that is near and dear to my heart and always makes me think of my friend.

Homemade Greek Yogurt Onion Dip Recipe {High Protein}

What is Greek Yogurt Onion Dip (or French Onion Dip)?

Homemade Greek yogurt onion dip is a creamy, savory dip made by sautéing chopped onions until caramelized then mixing together with yogurt, mayonnaise, salt, pepper, and garlic powder. This dip is usually served with classic potato chips but is also great on crackers, with veggies, or spread on a sandwich. It’s a versatile, delicious, and easy-to-make side dish!

Why you should make this dip with Greek yogurt?

It’s high in protein.
By using nonfat Greek yogurt, it’s lower in fat and has fewer calories than its sour cream counterpart.
It can be served with chips, crackers, or veggies or on sandwiches or burgers.
The rich flavors and the creamy texture are not sacrificed by using a yogurt base.
It’s delicious (and addicting!).

Homemade Greek Yogurt Onion Dip Recipe {High Protein} with chips on platter

Substitutions:

I typically use yellow onions but I have made it with red onions and it tastes just as good. The red onions only alter the overall color of the dip slightly.
If you don’t have Greek yogurt on hand you can use sour cream. Sour cream tastes great too, it just doesn’t have the high protein content.
Any cooking oil can be used instead of the extra virgin olive oil.
White pepper can be substituted for the black pepper if you prefer not to have the color of the black pepper, however, I rarely have white pepper on hand and I don’t think the black pepper colors the dip much.
You can use regular fat plain Greek yogurt instead of nonfat yogurt.

Ingredients you’ll need to make the Greek yogurt onion dip:

2 tbsp extra virgin olive oil
1 medium yellow onion, or equal to 1 1/2 cups roughly chopped onion (I use this chopper if I don’t feel like chopping by hand)
1/4 tsp sea salt, plus 1/2 tsp sea salt
1/2 tsp garlic powder
1/4 tsp black pepper
1 cup plain Greek yogurt (I use nonfat)
1/4 cup mayonnaise

Homemade Greek Yogurt Onion Dip Recipe {High Protein} Ingredients

How to make the dip:

Pour the 2 tablespoons of EVOO into a large skillet and saute the onions for about 10-15 minutes on medium heat or until golden brown and caramelized. Turn your stove to medium-low heat if your onions are cooking too fast or start to burn.
About halfway through cooking add 1/4 tsp salt, 1/2 tsp garlic powder, and 1/4 tsp black pepper and stir. Finish cooking the onions and set aside to cool.
In a medium bowl (my favorite mixing bowl set), mix together the Greek yogurt, the mayonnaise, and the remaining 1/2 tsp of salt.
Add the onions to the yogurt mixture and give it a good stir (my favorite spatula). For best results, let the onions cool completely before adding them to the mixture, and refrigerate before serving.
Serve with classic potato chips (Siete chips are my go-to) or fresh vegetables like carrots or pepper slices for a healthier option!
Store in the fridge in an airtight container and have leftover dip for the next day!

Homemade Greek Yogurt Onion Dip Recipe process shot 1

Homemade Greek Yogurt Onion Dip Recipe process shot 2

Tips and Variations:

This healthy dip is great for topping burgers and baked potatoes.
To elevate your sandwich game, try spreading it on a sandwich or slice of toast.
Zhuzh it up a little by garnishing with fresh herbs or sliced green onions.
For an additional boost of protein, add a tablespoon or two of cottage cheese.

Homemade Greek Yogurt Onion Dip with chip

Homemade Greek Yogurt Onion Dip Recipe in mixing bowl

The sweet caramelized onions and the tangy Greek yogurt are the perfect combination, but the best part is this dip is packed with protein! I think this homemade, creamy Greek yogurt dip recipe is so much better than any store-bought option. It’s the perfect appetizer for game day, a potluck or to serve at dinner parties!

My favorite thing about this recipe is that it reminds me of the love and memories we have together with our friends. Do you have any family favorites that are nostalgic or remind you of sweet memories with loved ones?

Why not host a gathering with your people and make one of your favorite family recipes or create a new tradition with your signature dish!