There aren’t many party dips I don’t like.
I’m that girl that hangs by the food spread all night.
This party season I wanted to create a healthier version of a classic dip. My French Onion Dip is high in protein and low in fat, but doesn’t sacrifice taste. It’s also quick and easy to make… what’s not to love?
There’s something addicting about chips and dip. I don’t keep it in the house, but parties are my downfall. I could literally eat a whole bowl of creamy French onion dip – generously scooped out with Ruffles chips, naturally. Maybe not the healthiest option…
In order to ensure there’s at least one snack option I can nosh on guilt-free, I like to bring something healthier to parties. This cleaned-up, simple version of my favorite French onion dip only has 3 ingredients, making it an easy dish to bring along to holiday/New Years/Super Bowl/etc. parties.
Bonus: You’ll have more room for the cookie plate. The soft kind with the icing. Mmmmm…
The base of this dip is non-fat Greek yogurt, which is naturally high in protein. To amp it up even further, I added a neutral flavored protein powder. I always use Growing Naturals protein powder because I know there isn’t any “junk” in it.
Admittedly, I cheated a little and used a mix for the French onion flavor. While at Whole Foods (where else), I stumbled upon this clean version by Simply Organic. Perfect!
Taste is the most important aspect though! You don’t want to show up with the “obviously” healthy dish. I served a test batch before dinner and Vegas didn’t suspect a thing! She’s always my litmus test.
It was great with fresh veggies and sea salt Popchips.
If you love French onion dip but hate the calories and “junk” in most of store-bought versions, you’ll love this high protein ranch dressing recipe!
[Tweet “High Protein French Onion Dip: quick, great tasting, AND healthy!”]
High Protein Healthy French Onion Dip
Prep Time: 8 mins
Keywords: blender raw appetizer gluten-free low-carb vegetarian greek yogurt protein powder
Ingredients (4 servings)
- 1 C (225g) fat-free plain Greek yogurt
- 1/2 packet (14g) French Onion seasoning
- Water (until desired consistency)
- 1/2 scoop (16g) Natural Flavored Protein Powder (optional)
Instructions
Place the ingredients in a medium bowl or food processor. Stir or blend to combine.
Add water one tablespoon at a time until you reach desired consistency (I used 2 tablespoons).
Approximate Nutrition: 55 calories, 0 g fat, 26.2 mg sodium, 4.4 g carbs, 2.2 g protein, 8.8 g protein
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This dip also makes a tasty mix-in for chicken salad!
Have you ever used protein powder in a savory recipe?
What is your favorite party dip?
I’ll dip with you. I’m a sucker for… food. Just about anything and everything. And if it is finger food? Forget it.
When I dip, you dip, we dip….
French Onion Dip is my hubby’s fav . . .and he prefers the $.89 crap one from the convenience store – hahah! I’m going to sneak this healthier version in on him (maybe but in the other plastic carton, see what he says) 😉
That’s EXACTLY the one I had in mind when I made this. HA!
Such an easy and simple healthy swap of ingredients! Simply Organic make great spices and packs! My mom loves French Onion Dip and used to eat the canned stuff when I was little. She would love this replacement now!
Thanks! I can’t believe I hadn’t tried Simply Organic before! It just happened to catch my eye one day!
Never thought about adding protein powder to dip! That is genius 🙂
Thanks friend!
I love me some French Onion Dip, but I haven’t had it in a while. I also hang by the food spread all night; gotta be close to the food. There’s something addicting about chips and dip. They are so tasty I can’t shovel it into my mouth fast enough. The idea of adding protein to the dip, it would make me feel better about devouring it.
Adding protein was exactly my goal… it makes it better for gorging on. Plus, it fills you up more to help mitigate the cookie table. 🙂
I have an incredible weakness for chips and salsa, so I understand your chips and dip problem.
So nice to know I’m not alone!
The food spread is always my favorite place to be too. This is why we are kindred spirits. Also, the spirits don’t hurt either, even if it takes me four nights to drink them. 🙂
We need to work on that…
Greek Yogurt is the best, isn’t it? 🙂 And adding protein to it is a really good idea!
Yummy, love french onion for veggies way more than all the ranch dips.
Same there. Plus, you have the added onion veggie… LOL!
YUMMM! I’m all about dips too. I could eat just dips/apps and dessert all night at a party and be happy… Actually, I’m pretty sure I already do that!
We just call it TAPAS so we sound klassy. 🙂
Love this idea! I’ve added dip mix to Greek yogurt before to make healthier/higher protein dip, but never thought about adding plain protein powder for even more protein! I need to try the natural mix you used too.
Thanks! I’d definitely recommend the neutral for savory dishes. You can add it to practically anything!