French Onion Dip is probably my all time favorite dip for snacking. This is a much healthier version than the Lipton soup mix, yet just as tasty! It also has a dairy free option!
Check out this list of dairy free dips for some more options!
Ingredients Needed
You do have some options here. My original goal here was to make it with clean and soy free ingredients, but there is also a dairy free option too, making it paleo and Whole30 if that's what you need!
- Butter (or palm shortening for dairy free)
- Onions
- Coconut Aminos
- Sour Cream (Primal, or can use a dairy free sour cream or yogurt)
- Salt
Substitutions/Variations for Healthy French Onion Dip with Sour Cream
- Make this a dairy free french onion dip by swapping the sour cream out for dairy free sour cream!
- In keeping with the dairy free version, use swap out the butter and use ghee, olive oil, or avocado oil.
- Use plain, unsweetened Greek Yogurt in place of the sour cream.
- I have not tried it, but I know some people love to add Worcestershire sauce to their french onion dip!
- Top the dip off with chopped chives or green onions!
Instructions
These instructions will also show you how to carmelize onions for french onion dip!
Heat the butter in a skillet over medium heat and dice your onions. Note: I like to dice them because if you only slice them, they'll be too big for your chips!
Add the onions and caramelize them in the skillet. This takes about 10-15 minutes, stirring frequently.
When they're finished, add 3.5 tablespoons of coconut aminos to the pan slowly, stirring as you go. Cook a bit longer to let the mixture thicken and incorporate the flavors.
Allow the mixture to cool before the next step. Tip: Put them in the fridge to cool quicker!
When it's cooled, add it to the sour cream or yogurt. Mix thoroughly.
Serve with your favorite chips or veggies!
Top Tip
Be sure to taste test before serving!
Coconut aminos do vary in sweetness from brand to brand. Some are more savory while some are much more sweet.
That being said, you may need to add more coconut aminos or salt depending on how your particular coconut aminos taste.
Tools Needed
- Skillet
- Knife
- Cutting Board
- Mixing spoon
- Tablespoon
How to Serve This Healthy French Onion Dip
Lots of options here, it all depends on what you like and if you're just eating clean or dairy free, or doing strict Paleo or a Whole30.
Potato chips are my go to option for this dip. I try to get a brand that uses better oils than canola.
Siete Potato Chips are a great option! They even have a delicious fuego potato chip!
Other good dippers that are clean are compatible include:
- Baby carrots
- Celery Sticks
- Cauliflower
- Grape Tomatoes
- Snap Peas
Storage and Freezing Instuctions
For any leftovers (or if you want to make this recipe in advance!), store them in an airtight container inside the fridge. It will last from 3-5 days.
I do not recommend freezing this recipe! The resulting texture when thawed would not be pleasant.
FAQ's
While the store bought packets to make them are loaded with sodium and preservatives making it unhealthy, this recipe itself is very clean and simple! It uses minimal ingredients and is not high in sodium.
There is no most healthy dip option, however use the best quality ingredients you can. This recipe is probably as healthy as you can make french onion dip, and if you can, take it up a notch by using organic ingredients.
French Onion dip is typically high in fat, yes. This is due to the fat content from the sour cream. Fat is not your worst enemy however as it helps keep you full. Eat this dip in moderation as a part of your meal to not go overboard!
French Onion Dip is traditionally or typically made with dehydrated caramelized french onions, and is based on French Onion Soup. Onion dip can be the same or can be just simply made with onions. This is a healthy version of french onion dip as we caramelize the onions ourselves and don't preserve them.
Healthy French Onion Dip
Equipment
- 1 Skillet
- 1 Knife
- 1 Cutting Board
- Measuring spoons
- Mixing Spoon
Ingredients
- 3 tablespoon butter palm shortening if Paleo/DF/Whole30
- 2 small onions diced
- 3.5 tablespoon coconut aminos more to taste, optional
- 1 16. oz container sour cream DF sour cream, or Paleo unsweetened yogurt if DF or Whole30
- ¼ teaspoon salt optional
Instructions
- Heat a skillet over medium heat. Add butter to the pan.
- When the pan is heated, add the onions. Stir occasionally and cook for approximately 10-15 minutes, or until caramelized.
- Gradually add the coconut aminos to the pan, stirring quickly. Let everything mix for a minute longer to thicken and incorporate the flavors. Remove from pan.
- When cooled, add the onion mix to the sour cream and mix thoroughly. Add salt or more coconut aminos to taste. Serve with chips or veggies to dip!
Video
More Gluten Free Snacks to Try
- Dairy Free Buffalo Chicken Dip
- Guacamole Sliders
- Loaded Smashed Potatoes
- Slow Cooker Buffalo Chicken Dip
Did you make this recipe? Let me know in the comments below what you dipped in it!
Be sure to share a photo on Instagram and tag me @thecleanhappylife.
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Kaybee Lives says
This is a great idea to have at a SuperBowl party to offset the spicy wings and other treats. Thanks for the great idea and I love that it is healthy!
Rachel Rivera says
Yes absolutely! A healthy way to get in some dairy in midst of all things buffalo! lol
Teala says
I definitely have to try this.
Rachel Rivera says
Thank you I hope you love it!
Katie says
This looks absolutely delicious AND healthy! Thank you for offering such an amazing alternative. I can't wait to try this!
Rachel Rivera says
Thank you, I love to hear that! Hope you enjoy this allergen friendly option!
Paulette says
Tried it tonight. Easy and delicious!
thecleanhappylife says
Awesome, so glad to hear that!