I’m aware that there are many people who do not share my love of the white stuff. Mayo, that is. And for those who think that it is, indeed, Satan’s sandwich spread, I have good news for you: this healthy French onion dip recipe doesn’t require even a dollop.
Everyone has a different interpretation of what it means to eat “healthy.” (I know this thanks to the many snarky remarks I’ve received in the comments section). As I mentioned last week, my definition used to be a lot looser–meaning, pretty much anything that came out of my kitchen, even if it had an absurd amount of cheese involved.
Even today though, with a cleaner outlook, I don’t see what’s so bad about mayo. This might be because I grew up watching my mother, the OG of health foods, eating it by the spoonful. (I know a few of you just vomited a little in your mouth. Sorry!). But it’s also because in it’s simplest, least processed form, the condiment is really just egg yolks and oil. So long as the brand of choice involves good quality versions of both ingredients, what’s the harm?
The problem occurs when you have too much of a good thing. And for me, that line was crossed a few years ago with one too many potato chips covered inonion dip.
The recipe was a favorite from my cookbook and, therefore, one that I made in large, vat-like quantities for all of our events. Since most of these parties coincided with my first few weeks of being fully gluten-free, onion dip was one of the few finger foods I could actually eat from a book full of wheaty recipes I was setting out to promote. As a result, for the first time in my life, I officially OD’ed on the white stuff.
While a burger is still not complete without a devilishly large helping of Satan’s favorite spread, when it comes to onion dip, I’ve tried to dial it back a notch. Less because I think it’s qualitatively unhealthy, and more because I’m still a little disturbed by the quantity (in jars) that I consumed during my days of brook promo.
So lucky for you mayo-phobes, this healthy French onion dip recipe uses a much more sensible base: Greek yogurt.
Now, folks. This is the white stuff that’s actually socially acceptable to eat with a spoon. It’s a condiment that’s far less likely to make some of you gag. And even if you use a full-fat variety (as I did), it has the added “healthy” benefit of industrious probiotics.
In fact, because this dip is packed with not one, but THREE types of onion (leek, shallot and good ole vidalia), you also get even more fiber to feed your gut bacteria. The combo is sure to whip your gut’s immune system into gear. And your taste buds will benefit too from the added caramelized veg and French vibes with every mouthful.
I served this dip alongside some sweet potato chips to a roomful of bloggers at the Christmas installment of our #FriendsinFood series and the all-yogurt concoction even fooled those savvy savory folks. So if you’re looking for a Super Bowl snack that seems sinful but is, in fact, on the lighter side, this healthy French onion dip recipe is your ticket.
For more ideas, hope over to the archives here.
From one mayo-loving healthy hedonist, to another,
Healthy French Onion Dip with Leeks and Shallots
- 2 tablespoons olive oil
- 1 medium sweet onion diced
- 1 large leek white and green parts only, halved lengthwise and thinly sliced
- 2 large shallots halved and thinly sliced
- 1 tablespoon gluten-free tamari
- 1 cup Greek yogurt preferably full fat
- ½ teaspoon sea salt
- In a large skillet, heat the oil. Saute the onion, leek, and shallot over medium-high heat until translucent and beginning to brown, 7 minutes. Turn the heat down to low and cook, stirring occasionally, until the onion mixture is dark and caramelized, 15 minutes. Add the tamari and continue to cook until the liquid has evaporated, 2 minutes.
- Transfer the onion mixture to a medium mixing bowl and stir in the yogurt, and salt. Taste for seasoning.
- Serve alongside crudités or sweet potato chips.
Just looking over the recipe, I’m confused by the reference to mayonnaise..?
Phoebe Lapine says
haha, Helen. Good eyes. It appears old habits die hard and my subconscious really wanted to still add the mayo! The directions have been corrected. There’s no mayo, I swear!
I love the 3 kinds of onion! Skip the chips with this one.
Phoebe Lapine says
and use…a spoon? 🙂
Little Cooking Tips says
This is an amazing recipe Phoebe! Being Greeks we love the countless variations of dips/spreads with Greek yogurt (have you ever tried pantzarosalata, a beet-yogurt spread?).
We also LOVE mayo though, especially Panos devours it by the gallons and we often make our own at home (with countless variations, adding a little turmeric sometimes, a little curry, a little more mustard etc).
Thank you for the delicious recipe dear! Pinned ASAP!