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This High Protein French Onion Dip is a creamy, savory snack upgrade made with caramelized onions, cottage cheese, and Greek yogurt — perfect for guilt-free dipping at parties or meal prep snacking!

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High Protein French Onion Dip

Taylor Jackzen
This High Protein French Onion Dip is a creamy, savory snack upgrade made with caramelized onions, cottage cheese, and Greek yogurt — perfect for guilt-free dipping at parties or meal prep snacking!
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Appetizer
Servings 8

Ingredients
  

  • 2 large yellow onions roughly chopped
  • 2 tablespoons unsalted butter
  • 1 tablespoon olive oil
  • 1 teaspoon granulated sugar optional, for caramelization
  • 1 teaspoon balsamic vinegar
  • 1 cup cottage cheese
  • 1/2 cup Greek yogurt
  • 1/2 cup avocado oil mayonnaise
  • 2 cloves garlic minced
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon onion powder
  • Salt and pepper to taste
  • 2 tablespoons fresh chives or green onions chopped (optional, for garnish)

Instructions
 

  • Heat the butter and olive oil in a large skillet over medium-low heat.
  • Add the chopped onions to the skillet and cook slowly, stirring occasionally, until they become golden brown and caramelized, about 25-30 minutes.
  • If desired, sprinkle the onions with a teaspoon of salt, pepper, and sugar during the last 10 minutes of cooking to aid in caramelization. Add in balsamic vinegar and stir occasionally to prevent burning. Once caramelized, remove from heat and let cool.
  • In a blender or food processor, combine the cottage cheese, sour cream, mayonnaise, minced garlic, fresh lemon juice, and onion powder.
  • Blend until smooth and creamy.
  • Once the caramelized onions have cooled, add them to the blended mixture along with as many chives as you’d like and stir to combine.
  • Taste the dip and season with salt and pepper as needed, adjusting to your preference.
  • Transfer the dip to a serving bowl, cover, and refrigerate for at least 1 hour to allow the flavors to meld together.
  • Before serving, garnish the caramelized onion dip with chopped fresh chives or green onions, if desired.
  • Serve chilled with your favorite dippers such as potato chips, pretzels, fresh vegetables, or crackers.