There’s something about French onion dip that just feels timeless. Creamy, savory, and perfect for any get together (or a cozy night in with a bag of chips). But this version? It’s not your average dip. It’s a high protein French onion dip that tastes just as indulgent as the classic, thanks to a few simple swaps!

Instead of loading up on all sour cream, this version uses cottage cheese and Greek yogurt as the base. It’s still rich and creamy but packs a surprising boost of protein that makes it a little more wholesome and honestly, even more satisfying.

Why You’ll Love This Recipe

• High in protein – Cottage cheese and Greek yogurt give you a protein boost without sacrificing flavor.
• Classic flavor – Slowly caramelized onions and a touch of Worcestershire sauce create that nostalgic French onion taste.
• Creamy and tangy – The combo of sour cream and Greek yogurt lets you customize how tangy you like it.
• Perfect make-ahead dip – The flavor only gets better after chilling.

Protein-Packed & Party Ready

This high-protein French onion dip delivers about 3.5 grams of protein per 2-tablespoon serving, so you can snack smarter without giving up that creamy, savory goodness. It’s perfect with veggies, pretzels, pita chips, or spread on a sandwich.

Whether you’re meal prepping for the week or putting together a game-day spread, this dip strikes the perfect balance between comfort food and feel good food.

Quick Tip

The flavor actually deepens after a day in the fridge. So if you can, make it ahead and let it chill overnight.

High Protein French Onion Dip

Yield: 8-10

Prep Time: 10 minutes

Cook Time: 25 minutes

Additional Time: 1 hour

Total Time: 1 hour 35 minutes

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Ingredients

• 2 large yellow onions, finely diced
• 1 tbsp extra-virgin olive oil
• 2 tbsp unsalted butter
• 1/2 tsp salt (plus more to taste)
• 1/2 tsp black pepper
• 1/2 tsp garlic powder
• 1 container (16 oz) cottage cheese, blended until smooth
• 1/2 cup sour cream
• 1/4–1/3 cup plain Greek yogurt
• 1 tbsp Worcestershire sauce
• 2 tbsp finely sliced chives, for garnish

Instructions

1. Start by heating olive oil and butter in a skillet over medium heat. Add the diced onions, salt, and pepper, and cook slowly (about 20 to 25 minutes) until they’re golden brown and caramelized. This step builds that rich French onion flavor. Reserve a few spoonfuls for topping and let the rest cool.
2. Using an immersion blender, blender or food processor, blend the cottage cheese until it’s smooth.
   
3. Transfer the blended cottage cheese to a bowl (if not already). Stir in sour cream, Greek yogurt, garlic powder, Worcestershire sauce, and the cooled caramelized onions. Taste for tanginess; add more Greek yogurt if you like it brighter, or more sour cream for a richer flavor. Adjust salt and pepper to taste.
4. Transfer the dip to a serving bowl and top with the reserved onions and fresh chives. Chill for at least an hour before serving to let the flavors meld together. Enjoy!