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    Home » Recipes » Dips and Sauces

    Healthy French Onion Dip (Dairy Free option)

    Author: Rachel Rivera | Published: Nov 1, 2019 | Last Modified: Mar 20, 2025

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    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!

    healthy french onion dip

    Check out this list of dairy free dips for some more options!

    Ingredients Needed

    ingredients needed for healthy french onion dip

    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!
    Paleo and Whole30 French Onion Dip Image

    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.

    sautéing the onions

    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.

    cooking in the coconut aminos

    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.

    mix the onions and sour cream together

    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
    Healthy French Onion Dip Image

    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

    Is French Onion Dip Healthy?

    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.

    What is the healthiest dip option?

    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.

    Is French Onion dip high in fat?

    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!

    What is the difference between French Onion Dip and Onion Dip?

    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

    Healthy French Onion Dip

    Rachel Rivera
    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!
    5 from 3 votes
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Total Time 15 minutes mins
    Course Appetizer, Snack
    Cuisine American
    Servings 4 people

    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

    https://thecleanhappylife.com/wp-content/uploads/2019/11/vid.mp4
    Keyword 4 ingredients, copycat, dip, french onion, marinated onions

    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.

    Please note some of the links in here may be affiliate links, which earn me a small commission at no extra cost to you. Thank you for your support!

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    Reader Interactions

    Comments

    1. Kaybee Lives says

      February 10, 2022 at 12:40 pm

      5 stars
      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!

      Reply
      • Rachel Rivera says

        February 14, 2022 at 10:10 am

        Yes absolutely! A healthy way to get in some dairy in midst of all things buffalo! lol

        Reply
    2. Teala says

      February 10, 2022 at 8:18 am

      I definitely have to try this.

      Reply
      • Rachel Rivera says

        February 14, 2022 at 10:13 am

        Thank you I hope you love it!

        Reply
    3. Katie says

      February 10, 2022 at 8:02 am

      5 stars
      This looks absolutely delicious AND healthy! Thank you for offering such an amazing alternative. I can't wait to try this!

      Reply
      • Rachel Rivera says

        February 14, 2022 at 10:12 am

        Thank you, I love to hear that! Hope you enjoy this allergen friendly option!

        Reply
    4. Paulette says

      August 14, 2021 at 10:54 pm

      5 stars
      Tried it tonight. Easy and delicious!

      Reply
      • thecleanhappylife says

        August 16, 2021 at 8:16 pm

        Awesome, so glad to hear that!

        Reply

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    Hi, I'm Rachel! I'm a health food blogger who's currently obtaining a nutrition certification! My health journey started with hormonal issues and gut health, which eventually led to this blog!

    Here you'll find recipes that are practically all gluten free and soy free! Many are paleo and grain free also, but all are healthy and delicious!

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