High-Protein French Onion Dip
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This high-protein French onion dip is made with cottage cheese and caramelized onions for a creamy, savory dip that’s packed with flavor. It’s a protein-packed upgrade and perfect for serving with chips or veggies.
Classic French onion dip is usually made with sour cream and a packet of onion soup mix, and honestly, it’s hard to beat that creamy, savory combo! But I wanted to make a version that still had all that classic flavor while being a little more macro-friendly and higher in protein.
Enter cottage cheese! Blending cottage cheese creates a super smooth and creamy base while significantly bumping up the protein compared to sour cream. And instead of relying on an onion packet for all the flavor, I use real caramelized onions, garlic and a few simple seasonings. The result is a creamy, flavor-packed dip that tastes indulgent but has way more protein.
Why I Love This French Onion Dip Recipe
- Packed with protein: You’re getting 5 grams of protein per serving, making this dip way more satisfying than your average party dip.
- So much flavor: Slowly caramelizing the onions gives this dip that rich, savory-sweet flavor that makes it seriously hard to stop dipping.
- Perfect for making ahead: It actually gets better as it sits and the flavors meld, so you can make it the day before a party or get-together.
- Made for dipping: It’s thick, creamy and perfect with potato chips, crackers or crunchy veggies.
If you’re looking for more high protein dips you have to try my high protein fried pickle dip, boat dip and cottage cheese ranch dip.
Ingredients Needed
- yellow onions – the backbone of the recipe! They have the perfect balance of sweetness and sharpness and caramelize beautifully. Sweet onions also work for a slightly milder flavor.
- avocado oil – for caramelizing the onions. Olive oil works too.
- cottage cheese – blended until completely smooth, it replaces the sour cream traditionally used in French onion dip while adding a boost of protein. Full-fat cottage cheese will give you the creamiest dip.
- avocado oil mayonnaise – adds extra richness and helps create that classic creamy dip texture.
- Worcestershire sauce – adds a deep savory, umami flavor that really makes this dip pop. Most brands contain anchovies, so check the label if you need this dip to be vegetarian.
- apple cider vinegar – a little acidity cuts through the richness and brightens up all the flavors.
Find the full ingredient list with measurements in the recipe card below.
How to Make Caramelized Onion Dip
Step 1: Heat oil in a skillet over medium heat. Add the onions and salt and cook for 20–25 minutes, stirring occasionally, until soft and golden. Add garlic and cook for another minute.
Step 2: Add cottage cheese, mayo, Worcestershire sauce and seasonings to a food processor or blender. Blend until smooth and creamy.
Step 3: Let the caramelized onions cool slightly, then stir them into the cottage cheese mixture until combined.
Step 4: Refrigerate for at least 30 minutes to let the flavors meld. Serve with chips, crackers or fresh veggies.
Brittany’s Tips for the Best Onion Dip
- Go low and slow: Cook the onions over medium-low heat for about 25 minutes. Higher heat will brown them before they have a chance to caramelize and turn sweet.
- Cool the onions completely: Warm onions can thin out the dip, so spread them on a plate to cool before mixing them in.
- Blend until smooth: Give the cottage cheese plenty of time to blend so there are no curds left. Scrape down the sides as needed.
- Make it ahead: The dip is good after 30 minutes of chilling, but even better after a few hours or overnight as the flavors meld.
What to Serve with French Onion Cottage Cheese Dip
- Ridged potato chips: The classic and genuinely the best pairing. The ridges hold up to a thick dip without snapping. If you want a homemade version, my baked sweet potato chips are sturdy enough to scoop and take about 20 minutes.
- Homemade pita chips: My baked pita chips are four ingredients and hold up to a thick dip far better than most store-bought crackers.
- Veggie fries: My baked jicama fries and baked zucchini fries both work well here and turn this into more of a snack plate than a chip situation.
- Raw vegetables: Carrot sticks, celery, cucumber rounds and bell pepper strips all work well with this dip if you want to keep it light.
- As part of a spread: Set it out next to my cottage cheese queso and goat cheese stuffed dates for a party board that everyone will love.
How to Store
Store in an airtight container in the fridge for up to 5 days. It actually gets better after a day or two as the flavors continue to meld. Just give it a good stir before serving.
I don’t recommend freezing this dip since the dairy can separate once thawed and change the creamy texture.
Frequently Asked Questions
I recommend full-fat cottage cheese for the richest, creamiest texture, but low-fat cottage cheese works too. I’d skip fat-free cottage cheese if possible since it can make the dip less creamy and flavorful.
No. Once it is fully blended it reads as creamy and tangy, exactly like a sour cream base. Between the caramelized onions, the Worcestershire, and the seasonings, nothing about the finished dip tastes like cottage cheese.
The cottage cheese was not blended long enough. Any curds left behind stay in the finished dip. Blend until completely smooth before anything else goes in the bowl.
Most of the ingredients in this dip are naturally gluten-free, but be sure to check your Worcestershire sauce and other packaged ingredients to confirm they’re certified gluten-free if needed.
Yes. You’ll lose a little of the savory depth, but you can leave it out or swap it with coconut aminos or a splash of soy sauce or tamari.
More Appetizers You’ll Love
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High Protein French Onion Dip (Caramelized Onion Dip)
Ingredients
- 2 large yellow onions, finely chopped
- 1 Tablespoon avocado oil, or olive oil
- 2 cups full-fat cottage cheese
- 2 Tablespoons avocado oil mayonnaise
- 1 teaspoon Worcestershire sauce
- 1 teaspoon apple cider vinegar
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- ½ teaspoons salt, plus more to taste
- ½ teaspoons black pepper
- 2 Tablespoons fresh chives chopped
- Wavy chips for serving, I like the Boulder Canyon Chips
Instructions
- Heat oil in a skillet over medium-low. Add onions and a pinch of salt. Cook low and slow, stirring occasionally, until deep golden brown and jammy, about 20-25 minutes. Add a splash of water if the onions start to stick.2 large yellow onions, 1 Tablespoon avocado oil
- Transfer the caramelized onions to a plate and let them cool to room temperature so they don't thin out the dip.
- Blend cottage cheese, mayo, worcestershire sauce, vinegar, onion powder, garlic powder, salt and pepper in a food processor or blender until completely smooth and creamy, then transfer to a mixing bowl.2 cups full-fat cottage cheese, 2 Tablespoons avocado oil mayonnaise, 1 teaspoon Worcestershire sauce, 1 teaspoon apple cider vinegar, 1 teaspoon onion powder, 1 teaspoon garlic powder, ½ teaspoons salt, ½ teaspoons black pepper
- Stir in the cooled onions.
- Cover and refrigerate at least 30 minutes to let the flavors meld.
- Top with fresh chives, chopped before serving with chips or side of choice.2 Tablespoons fresh chives chopped
Notes
- Cottage cheese: Full-fat cottage cheese gives you the creamiest, richest dip, but low-fat works too. I don’t recommend fat-free.
- Storage: Store leftovers in an airtight container in the fridge for up to 5 days. Give it a good stir before serving.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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