Description
I'm finding recently that although I don't really like chips, I love any sort of dip. I guess I'm on a dip kick lately, with Lightened Up Spinach Artichoke Dip, High Protein Buffalo Chicken Dip, and now French Onion Dip. All are perfect for dipping with raw peppers, chips, or carrots, or over a salad or sandwich. Caramelized onions are one of my favorites, and they really shine here. Each serving is about 2 tbsp (30 g)
Time
Prep Time:
10 minutes
Cook Time:
1 hour
Total Time:
1 hours
10 minutes
Cost
Total Cost:
Cost per Serving:
$0.30
Ingredients
Serving(s)
Caramelized Onions
- 8 medium Onion
- 1 tbsp Extra virgin olive oil
- 1 tbsp Garlic powder
- 1 tsp Salt
Dip
- 2 cup Plain nonfat greek yogurt
- 2 tbsp Minced garlic
- 2 tbsp Parsley, dried
- 1 tbsp Garlic powder
- 1 tsp Black pepper, ground
Instructions
Cook Mode Off: Prevents screen dimming
- Cut your onions into long, thin slices, and separate each of the layers
- For this dip, you're going to need caramelized onions. I prefer to use my crockpot, so I don't have to babysit the stove for an hour; see my Slow Cooker Caramelized Onions
- If you prefer the stove instead, heat a large pan over low heat with olive oil. Add in the onions, garlic, and salt with a splash of water. Cover and cook with frequent stirring until the onions are soft and jammy, about 1 hour
- For context, the onions weigh about 880 g raw, and I ended up with about 120 g of cooked onions. You're aiming to cook nearly all the water out of the onions and end up with essentially onion jelly
- Once the onions are totally cooled, mix everything together in a medium bowl. Top with more dried parsley to garnish
Notes
- Compared to storebought french onion dip, mine has a sixth of the fat and triple the protein for the same 2 tbsp serving size, while also containing none of the artificial additives
Nutrition Facts
------------------------------------------
Total Fat: 0.9g (1 %)
Saturated Fat: 0.2g (1 %)
Polyunsaturated Fat: 0.1g
Monounsaturated Fat: 0.6g
Cholesterol: 1mg (0 %)
Sodium: 128mg (6 %)
Total Carbohydrate: 6.1g (2 %)
Fiber: 0.9g (3 %)
Net Carbs: 5.2g
Total Sugar: 2.6g
Protein: 3.1g (6 %)
------------------------------------------
------------------------------------------
Vitamin B12: 0.17mcg (7 %)
Vitamin D: 0.0mcg (0 %)
------------------------------------------
Calcium: 40mg (3 %)
Iron: 0.23mg (1 %)
Magnesium: 9mg (2 %)
Potassium: 118mg (3 %)
This post may contain affiliate links