This healthy gluten-free French onion dip recipe uses Greek yogurt instead of sour cream, and three types of caramelized onions. No soup mix required! To make it dairy-free, simply swap coconut yogurt or another plant-based alternative. You won’t notice a difference.
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 (if this gluten-free spinach dip is any indication).
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 in onion 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 a Christmas party 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. You can add Taro chips on the side or one of these gluten-free crackers.
More healthy gluten-free dip ideas:
- Smoked Salmon Dip with Cream Cheese
- Green Goddess Dip
- Artichoke Hummus
- Roasted Beet Hummus
- Gluten-Free Hot Crab Dip
From one mayo-loving healthy hedonist, to another,
Gluten-Free French Onion Dip (Dairy-Optional)
- 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.