High Protein French Onion Dip
My kids are really into “dips” these days. Dips have become our gateway into introducing new ingredients and veggies into our children’s diets. We’ve been whipping up beet dip, carrot dip, high protein ranch dip and now this healthy French onion dip. This dip was so good that after making it on night one (and devouring the whole batch while picnicking in the backyard) we decided to make another batch to bring to a friend’s house for dinner. She made a chuck roast and we all ended up dipping our meat into the onion dip for good measure. It was amazing!
For a simple and nourishing afternoon snack you can also serve this onion dip with my new favorite tallow fried potato chips! I don’t let me kids eat traditiuonal potato chips fried in seed oils as they are incredibly harmful to our health. However, grass-fed beef tallow is a traditional and nourishing fat that I feel good about letting my kids have. These potato chips have just 3 ingredients— potatoes, grass-fed beef tallow and sea salt. They are delicious and a great alternative to mainstream chips. The brand is Vandy Crisps and I just re-ordered more to have on hand for special occasions when chips are on the menu.
This dip is easy to prepare, bursting with whole food ingredients like onions, Greek yogurt, herbs and spices. It’s a crowd pleaser for sure and I hope you all enjoy this dip as much as we do!
High Protein French Onion Dip
Prep Time: 15 minutes Cook Time: 40 minutes Serves: 6 as a side
2 tablespoons unsalted butter
2 large sweet onions, thinly sliced-- about 4 cups worth
1 teaspoon dried thyme
hefty pinch of salt
3 cloves of garlic, finely chopped
2 Tablespoons balsamic vinegar
1 Tablespoon Worcestershire Sauce
2 cups full fat Greek Style plain yogurt
Salt and pepper to taste
Preparation
Heat the butter in a large saucepan over medium high heat until it begins to sizzle. Add about half of the chopped onions and give the pot a big stir. Cook, stirring occasionally until they begin to wilt down a bit. Add the rest of the onions , the thyme and a big pinch of salt. Give the pot another stir and then reduce the heat to medium low and continue to cook, stirring often until the onions begin to turn brown and become fragrant. About 15 minutes. Add your chopped garlic and continue to cook for about 5 minutes longer. Add the balsamic vinegar and Worcestershire and cook for about 5 more minutes or until the onions are. a deep golden brown.
Remove your onions from the heat and dump them out onto a cutting board. When cool enough to handle roughly chop them (this step is optional but I find I like the onions chopped really small for the sake of the dip. If you prefer the longer strands that's totally up to you!) Add the chopped onions to a large bowl and stir in the yogurt. Season to taste with additional salt and pepper and taste for seasonings.
Notes
Any variety of sweet onions will work for this recipe. If you can't find sweet onions red or yellow onions will work fine as a replacement. Store the onion dip in the fridge for up to 1 week.
