French Onion Dip

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I came across this recipe while looking at the Summer 2010 issue of American Dietetic Association Times. It’s a great alternative to a traditional french onion dip that you might buy in the store or make from a very high sodium soup packet. It’s very quick and easy, but it needs to be made in advance because it tastes best when served chilled and has had time to let all the flavors soak together.

  • 1/2 tbsp olive oil
  • 2 medium onions, chopped
  • 1 tsp brown sugar
  • 1/2 tsp paprika (I used spicy, but regular also tastes fine)
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 2 cups fat-free Greek yogurt

Heat oil in a small sauce pan over medium-low heat. Add onions and brown sugar and cook until onions are very soft and medium brown in color–around 15 minutes. Remove from heat and stir in paprika, salt, and pepper. Add the yogurt and stir until thoroughly mixed. Chill covered for at least 2 hours before serving. Stir well before serving to guests.

This recipe is great with fresh veggies but can also be served with chips, pretzels or other dipping accessories.

(Serves 6)

This recipe was submitted to Slighty Indulgent Tuesday.

Looking for More Gluten-Free Vegetarian Recipes?

Take a look at my book, The Wheat-Free Meat-Free Cookbook: 100 Gluten-Free Vegetarian Recipes.

A sampling of the recipes included:
  • Breakfasts: Cinnamon Quinoa Muffins, Yeasted Waffles, Gooey Butter Cake,
  • Sides: Patatas Bravas, Pea and New Potato Salad, Braised Celery,
  • Mains: Corn Waffle Sandwiches, Enchiladas with Green Sauce, Pesto Asparagus Galette, and
  • Desserts: Blueberry Mango Crisp, Baklava Rolls, Amaretto Cake.

You can see the full recipe list on the Amazon page.


  1. thanks for sharing this recipe we buy this dip quite often thanks to this recipe I can now make it

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