Healthy Homemade French Onion Dip

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Wellness Mama » Blog » Recipes » Condiment Recipes » Healthy Homemade French Onion Dip

We can go through a lot of snacks at our house! Instead of opting for prepackaged (and not so healthy) versions, I try to provide healthy snacks for my family that are also tasty and kid-approved. This healthy homemade French onion dip is another one to add to the snack list. It’s great for kids, game day, and company (or even a midday snack).

For the Love of French Onion

In high school, I fell in love with the flavor of French onion soup. I hadn’t had it before since onions were banned in our house (my dad hated even the smell). Since then we’ve switched to real food and I now make my own French onion soup mix. French onion dip is another way to get the onion flavor I crave.

This creamy dip really hits the spot when you just need something rich and full of flavor. I use full-fat sour cream for the base, but you could also use Greek yogurt or sub 1 cup mayonnaise for half of the sour cream. Sour cream mixed with a block of cream cheese would also be delicious. It’s pretty versatile so you can use what you have on hand.

I also use shallots instead of caramelized onions here. They add another depth of flavor but still have that lovely oniony taste. You could use yellow onions, white onions, or Vidalia sweet onions if you can’t find shallots though.

Instead of garlic powder, we’re using real minced garlic for a more flavorful dip. Some caramelized onion dip recipes call for soy sauce or Worcestershire sauce, but I’ve found I like it without.

Skip the Chip: Healthy Dipping Ideas

We don’t eat a lot of potato chips around here since most of them are made with unhealthy vegetable oils like canola and soy. However, there are some brands (like this one) that use avocado oil or coconut oil for a healthier version of the plain potato chip.

Here are some other pretzel and potato chip alternatives to enjoy with this French onion dip. Hint: They don’t all have to be chips!

Creative Uses for French Onion Dip

French onion dip doesn’t just have to be a dip either. The creamy, salty flavor also makes a good topping for tacos or stirred into mashed potatoes. (We like these creamy garlic mashed cauliflower “potatoes.”) When prepared right it tastes like the real thing, but without so much starch and even more nutrition.

French onion dip would also make a flavorful topping for these Tex-Mex lettuce tacos or even an easy vegetable frittata.


Homemade French Onion Dip Recipe

This classic dip gets a healthy update. The homemade version highlights the simple yet delicious flavors of garlic and onion.
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Calories 134kcal
Author Katie Wells


8 servings


  • 1 TBSP butter (or olive oil or coconut oil)
  • 1 shallot (minced)
  • 4 cloves garlic (minced)
  • 2 cups sour cream
  • ½ tsp sea salt (may need more salt to taste)
  • ½ tsp black pepper
  • 1 TBSP onion powder


  • Melt the butter or oil in a small skillet on the stove.
  • Saute the minced shallot and garlic in the butter over low heat for a few minutes, stirring frequently. They should be golden brown and translucent.
  • Set aside to cool.
  • Put the full-fat sour cream in a medium-sized bowl.
  • Add the salt, pepper, onion powder, and cooled shallot mixture to the sour cream and stir well to combine.
  • The dip can be eaten right away, or chilled in the refrigerator first.
  • Garnish with fresh chives or other fresh herbs before serving if desired.


Nutrition Facts
Homemade French Onion Dip Recipe
Amount Per Serving (1 serving)
Calories 134 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 7g44%
Trans Fat 0.1g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 38mg13%
Sodium 176mg8%
Potassium 99mg3%
Carbohydrates 4g1%
Fiber 0.3g1%
Sugar 2g2%
Protein 2g4%
Vitamin A 403IU8%
Vitamin C 1mg1%
Calcium 66mg7%
Iron 0.2mg1%
* Percent Daily Values are based on a 2000 calorie diet.


Store the French onion dip in an airtight container in the refrigerator for a few hours or overnight before eating. This helps to really combine the flavors for a more intense flavor.

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Looking for More Easy Dip Recipes?

It seems like vegetables and other dishes disappear more easily around here when there’s a fun and flavorful sauce to dip them in. And for the days when company is coming over, it helps to have several appetizers to munch on.

  • Smoked Salmon Dip Recipe – This dip combines protein, veggies, and healthy fat into one delicious dish. It’s an easy recipe for the kids to help out with too.
  • Healthy Real-Food Ranch Dressing – Almost everything tastes better with a little ranch dressing. This version skips unhealthy ingredients like MSG and soybean oil for a tasty real-food version. It’s great as a veggie dip, over salad, or even with potato or meat dishes.
  • Easy Guacamole Recipe – Avocados are packed with healthy fats and they add a creamy base to foods. This guacamole recipe really couldn’t be any easier and features tasty salsa. Use it for tacos, salads, and more!

Do you like French onion dip? What do you like to dip in it?

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


3 responses to “Healthy Homemade French Onion Dip”

  1. Colleen Brown Avatar
    Colleen Brown

    Hi Katie, love the recipe! Please clarify the nutritional count….what is the serving size?

    Thanks for all you do!


  2. Mark Avatar

    I’ve gotten in the habit of replacing sour cream with a really good organic Greek yogurt. One benefit is higher protein content! Some store-bought options are a little grainy while others are super smooth and creamy. There are plenty of brands in most major city supermarkets and online grocers to satisfy many people’s preference!

4 from 1 vote (1 rating without comment)

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