Greek yogurt French onion dip with crudités
45 min · 11 g protein · 148 cals / serving
Real French onion dip, with onions cooked slowly until they are jammy and mahogany brown, stirred into thick Greek yogurt with a splash of Worcestershire and a lot of chives. Sweet, savoury and tangy, it is made for scooping with a big pile of cold, crunchy vegetables.
Ingredients
Dip
- 2 tsp olive oil
- 1 large onion, finely chopped
- 1/2 tsp salt
- 2 tbsp water
- 1 1/2 cups nonfat Greek yogurt
- 1 tsp onion powder
- 1/2 tsp garlic powder
- 1 tsp Worcestershire sauce
- 1 tsp reduced sodium soy sauce
- 1 tsp lemon juice
- 1/2 tsp black pepper
- 3 tbsp fresh chives, snipped
Crudités
- 2 large carrots, cut into sticks
- 3 stalks celery, cut into sticks
- 2/3 English cucumber cucumbers, cut into spears
- 1 large red bell pepper, cut into strips
- 8 radishes, halved
Steps
- Heat the oil in a frying pan over medium-low heat. Add the onion and salt and cook slowly, stirring every few minutes, for 25–30 minutes, until deep golden brown and jammy. When the bottom of the pan browns, add a tablespoon of the water and scrape it up; that brown film is the flavour. Let the onions cool completely.
- Stir the yogurt, onion powder, garlic powder, Worcestershire, soy sauce, lemon juice, pepper and most of the chives together, then fold in the cooled onions. Taste for salt. Chill for at least 30 minutes so the flavours come together.
- Pile the dip into a bowl, scatter the last of the chives over and serve with the vegetables arranged around it.
Good to know
Make ahead?
The dip is better the next day and keeps four days in the fridge. Cut the vegetables up to a day ahead and keep them in a container with a damp paper towel so they stay crisp.
Too tangy for you?
Swap a quarter of the yogurt for light sour cream. Whole-milk Greek yogurt also tastes milder and richer, at about 77 instead of 85.
Want chips with it?
Thick-cut kettle chips or the cottage cheese chips from this collection are great alongside; keep the vegetables as the main scoopers and add a small handful of chips.
Alternative
Can't fill you up alone — pair it with protein.
Per
- Calories
- 48
- Protein
- (32%)
- 4 g
- Fat
- (18%)
- 1 g
- Carbohydrates
- (51%)
- 6 g
- of which sugar
- 4 g
- Fiber
- 1 g
- Sodium
- 153 mg
More snacks
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 594 kcal goes into the pot and 1411 g of ingredients comes out as about 1235 g of food: 48 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.