Go Back
–+ servings
French onion dip served with chips topped with fresh chives and caramelized onions.
Print Recipe
No ratings yet

High Protein French Onion Dip (Caramelized Onion Dip)

This high protein French onion dip is made with cottage cheese, caramelized onions and simple seasonings. It’s creamy, savory and packed with protein for a better-for-you take on the classic dip.
Prep Time10 minutes
Cook Time25 minutes
Chill Time30 minutes
Total Time1 hour 5 minutes
Course: Appetizer, Dips/Spreads
Cuisine: American
Diet: Gluten Free
Servings: 12
Author: Brittany Mullins

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

Serving: 1/4 cup | Calories: 74kcal | Carbohydrates: 4g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 11mg | Sodium: 236mg | Potassium: 74mg | Fiber: 1g | Sugar: 2g