Epic Healthy High Protein French Onion Soup Dip

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if you’re craving that rich, cozy, savory flavor of french onion soup but want something lighter, protein-packed, and totally scoopable, this high protein french onion soup dip is your dream come true.

it’s made with greek yogurt and sour cream for creaminess, real caramelized onions for depth, and just the right amount of cheese for that melt-in-your-mouth indulgence—without going overboard.

taste + texture

this dip tastes like comfort food in its most delicious, shareable form.

the caramelized onions give a naturally sweet and savory balance that pairs perfectly with the creamy, cheesy base.

the texture is thick, luscious, and slightly stretchy from the baked gruyere and cheddar, making it perfect for dipping.

it feels indulgent but light enough that you can go back for seconds (and you’ll want to).

protein + better-for-you ingredients

this recipe takes everything that’s good about classic french onion dip and gives it a healthier, high-protein twist.

instead of mayo or all sour cream, the base uses predominately protein-rich greek yogurt—so every creamy bite comes with a little more staying power.

each serving delivers about 10g of protein. it’s balanced, satisfying, and made with real ingredients you can feel great about.

substitution options

if you don’t have gruyere, swap in swiss or mozzarella for a mild, melty option.

want it extra sharp? use aged cheddar for deeper flavor.

you can replace sour cream with all greek yogurt to up the protein or blend cottage cheese until smooth as a sub for greek yogurt.

for a vegan version, go with dairy-free greek-style yogurt, vegan sour cream, and your favorite melty vegan cheeses.

it won’t have quite the same protein punch, but it’ll still be creamy, cozy, and delicious.

topping ideas

crispy onions and fresh chives make the perfect finishing touch. they add crunch, color, and that irresistible restaurant-style presentation.

you can also sprinkle on extra cheddar before baking for a bubbly, golden crust.

a touch of smoked paprika or a drizzle of olive oil on top can add even more richness.

how to store

store any leftovers in an airtight container in the fridge for up to 4 days.

reheat in the oven or microwave until warmed through, or enjoy cold straight from the fridge (it’s actually amazing both ways).

if you’re adding crispy onion toppings, keep those separate until you’re ready to serve so they stay crunchy.

if you like Epic Healthy High Protein French Onion Soup Dip, you’ll also love these other recipes of mine!
Healthy Herby White Bean and Olive Salad Dip (Perfect With Chips!)

High Protein Low Carb Cottage Cheese Breadsticks (Easy Blender Recipe!)

Homemade Whole Wheat Pita With Creamy Roasted Red Pepper Hummus

Veggie-Packed Protein Snacking Biscuits

Healthy and Delicious Sweet Potato Nacho Salad

Spicy & Creamy Chickpea Buffalo Salad Stuffed Cucumbers (Plant-Based!)

Cheesy Everything But the Bagel Quinoa Flourless “Breadsticks”

Meal Prep Healthy Seed Bread (Plant-Based + Gluten-Free)High Protein Plant-Based Snacking Salad

Summer Girl Salsa

Delicious and Nutrient-Rich: Antioxidant-Packed Hummus

Plant-Based Protein Chickpea Salad Wraps (Dairy-Free & Delicious!)

are you going to make my Epic Healthy High Protein French Onion Soup Dip?!

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