Healthy Alternative to French Onion Dip for Veggies or Chips

Meatless MondayI served this dip at coffee hour last Sunday and got many questions about the ingredients and requests for the recipe, so here it is!  I actually developed this recipe for a coffee hour not long after I joined my church in 1996, when I was not as much into healthy eating as I am now–I had been planning to make the standard “stir a packet of onion soup mix into a pint of sour cream” dip, but then I found that one of my housemates had used the soup mix that I thought was in the pantry, so I had to come up with something….

This dip is healthier than one made with packaged soup mix because it’s much lower in sodium and doesn’t contain artificial flavor, artificial color, or preservatives.  The yeast adds some extra protein and B vitamins–though probably only a trace amount per serving.  UPDATE: I looked up the ingredients of America’s most popular onion soup mix and realized that it would be off-limits for people with several of the most common food sensitivities: It contains wheat, corn (probably genetically modified), and soy (also probably GMO)–and also carcinogenic caramel coloring.  Yum yum.  I’m glad I discovered this alternative!

I usually make it with yogurt rather than sour cream because these days I eat lots of yogurt and always have it on hand.  Make sure to read the label of yogurt or sour cream; some brands contain surprising additives.  Buy organic if you can.  I like the organic yogurt from Trader Joe’s, and it’s reasonably priced. To make a large bowl of dip, suitable for a party, you will need:

  • 2 cups plain whole-milk yogurt (or low-fat Greek yogurt)
  • 2 Tbsp. dried minced onion
  • 2 Tbsp. nutritional yeast flakes (Read more about them here!)
  • 1 tsp. dried dill
  • 1/2 tsp. dried oregano
  • 1/2 tsp. black pepper
  • 1 tsp. lemon juice
  • a squirt of yellow mustard (optional; I add this if the dip seems too bland)
  • dash of soy sauce (GMO-free), or salt to taste

Mix thoroughly at least 1 hour before serving, to give the onions time to soften.  Taste it and adjust the seasoning if desired.

For once, I served a quantity of veggies that was almost perfect to satisfy the crowd and use up most of the dip, so here’s my suggestion for a veggie tray to accompany this dip:

  • 5 enormous carrots, peeled and cut into sticks
  • 1 large cucumber, cut into sticks
  • 3 bell peppers of assorted colors, cored and cut into strips

Visit the Hearth and Soul Blog Hop and Real Food Friday for more healthy recipes!  Visit Works-for-Me Wednesday and Waste Not Want Not Wednesday for more great tips!

11 thoughts on “Healthy Alternative to French Onion Dip for Veggies or Chips

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  4. What a wonderful idea for a dip! I am right there with you, it is great to use greek yogurt instead of sour cream for everything. I swear I go through a big tub of it in a few days, especially when you cook with it, but so worth it!! Thanks so much for linking up, I love seeing your recipes on there 🙂 See you next monday? 🙂

  5. Stopping in from Real Food Friday. I never understood why people would cut up veggies and then put awful stuff all over them! Thanks for this recipe, we always have organic yogurt in the fridge for snacking. I’ll have to give this a try.

    • Oh, I know–the dip that comes standard with supermarket veggie trays around here is awful tasting, as well as unhealthy! I like the taste of the “traditional” onion dip made with soup mix, but now that I know what’s in it I tend to resist eating it anyway.

  6. Hi Becca,
    I love your dip recipe. I also love yogurt and make my own Raw Yogurt which I have in my freig all the time. I eat a lot and add it to many recipes. I totally agree with you on the buying organic and watching labels. Make your own and then you know what in it. Thanks for sharing on Real Food Fridays. Pinned and Twitted.

    • My mom used to make yogurt back in the 1970s when it was considered a weird health food and not sold in supermarkets in our small town! Then in the 1990s I had a housemate who owned a neat little yogurt-maker that made the yogurt in small glass jars we could take in our lunches. I haven’t tried making yogurt myself because I’m happy with the quality and price I can get in stores here and now, and there’s only so much time for making things from scratch.

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