Who doesn’t love a good French onion dip? It’s creamy, savory, and perfect for pairing with just about anything. But most store-bought options are loaded with unhealthy fats and additives. Enter: this homemade, better-for-you French Onion Dip made with nonfat Greek yogurt. It’s high in protein, rich in probiotics, and a great source of calcium, making it a nutrient-packed addition to your snacks and meals.

Why Choose Greek Yogurt?

Greek yogurt is the star of this dip, and for good reason. Here are some key nutritional benefits:

Protein: With about 20 grams of protein per cup, nonfat Greek yogurt keeps you full and satisfied, making it an excellent choice for balanced snacking.
Probiotics: Greek yogurt contains live active cultures that support gut health and digestion.
Calcium: It’s a great source of calcium, which is essential for strong bones and teeth.

By swapping traditional sour cream for Greek yogurt, you’re getting all these added health benefits without sacrificing the creamy texture and tangy flavor you love in a good dip.

How to Serve It

This French Onion Dip is versatile and pairs well with:

Fresh Veggies: Think carrot sticks, celery, cucumber slices, bell pepper strips, or cherry tomatoes. The dip’s creamy texture complements the crunch of fresh produce perfectly, making it an ideal balanced snack.
Whole-Grain Crackers or Chips: If you’re craving something crunchy, opt for whole-grain crackers or baked chips for added fiber.
Pita Bread or Pretzels: A fun option for parties or when you’re craving something a little heartier.
Protein-Packed Snacks: Use it as a topping for hard-boiled eggs or grilled chicken for a flavorful protein boost.

How It Fits Into Weekly Meal Prep

This dip is a meal prep superstar! Double the recipe (depending on how much you need), make a batch at the start of the week, and store it in an airtight container in the fridge for up to 5 days. It’s perfect for:

Grab-and-Go Snacks Portion it out into small containers alongside pre-cut veggies for an easy, nutritious snack you can take anywhere.
Lunchbox Addition Pack it with your child’s or your own lunch for a satisfying, protein-packed side.
Quick Appetizers Keep it on hand for impromptu gatherings or as a healthy option for game-day spreads.
Boosting Meals Use it as a flavorful topping for baked potatoes, grain bowls, or wraps to add creamy goodness without tons of extra calories.

Why You’ll Love This Recipe

Not only is this French Onion Dip incredibly easy to make, but it’s also a healthy way to enjoy a classic favorite. It’s light, packed with nutrients, and can easily fit into your health goals without sacrificing flavor. Plus, the simple ingredients mean you know exactly what you’re putting into your body—no hidden oils, sugars, or preservatives here!

Customize it to your preferences. Add dried dill for a dill-flavored dip. Add more or less salt and spices to your preferred taste.

Whether you’re prepping snacks for the week, hosting friends, or just looking for a healthy way to elevate your veggies, this French Onion Dip has got you covered. Try it out, and let me know how you love to serve it!