Baked High-Protein French Onion Dip (Easy & Cheesy!)
If you love French onion soup, just WAIT until you try this Baked High-Protein French Onion Dip (Easy & Cheesy!)! We're talking sweet, golden caramelized onions folded into a rich, creamy, protein-packed base made with Greek yogurt, cream cheese, and two kinds of melty cheese. It's baked until hot, bubbly, and golden on top, and every single bite is absolute cheesy perfection.
Servings 8
Ingredients
- For the Caramelized Onions
- - 1 ½ large yellow onions thinly sliced
- - 1 tbsp extra virgin olive oil
- - ¼ tsp sea salt
- - 2–3 tbsp water as needed
- For the Creamy Dip
- - 8 oz Kite Hill Protein Cream Cheese softened (or any cream cheese of choice)
- - 1 ½ cups plain nonfat Greek yogurt
- - ¼ cup mayonnaise
- - ½ cup shredded mozzarella cheese
- - ½ cup shredded sharp cheddar cheese or Gruyère
- - 1 tsp garlic powder
- - 1 tsp onion powder
- - 1 tbsp liquid aminos
- - ½ tsp dried thyme
- - ¼ tsp black pepper
- - Sea salt to taste
- - Fresh chives optional for garnish
Instructions
- Caramelize the onions. Heat olive oil in a large skillet over medium-low heat. Add the sliced onions and sea salt, stirring to coat. Cover with a lid and cook for approximately 15 minutes, stirring occasionally, until softened.
- Develop the flavor. Remove the lid and continue cooking over medium-low heat for another 15–25 minutes, stirring occasionally, until the onions are deeply golden brown, soft, and caramelized. Add a splash of water as needed to prevent sticking. Remove from heat and allow to cool slightly.
- Prepare the dip. Preheat oven to 375°F. Directly in an 8×8-inch baking dish, combine the softened cream cheese, Greek yogurt, mayonnaise, caramelized onions, garlic powder, onion powder, liquid aminos, dried thyme, black pepper, ¼ cup mozzarella, and ¼ cup sharp cheddar (or Gruyère). Mix everything together until creamy and well combined. Spread evenly and wipe the sides of the baking dish clean.
- Add the cheese. Sprinkle the remaining ¼ cup mozzarella and ¼ cup sharp cheddar (or Gruyère) evenly over the top.
- Bake and serve. Bake uncovered for 25–30 minutes, until hot and bubbly around the edges and the cheese is melted. For a golden, bubbly top, broil for an additional 1–2 minutes, watching carefully. Allow to rest for 10 minutes before serving. Garnish with fresh chives if desired.
Notes
Approximate Macros (8 Servings)
Per serving (⅛ of recipe):
Calories: ~225 kcal
Protein: ~11 g
Carbohydrates: ~8 g
Fat: ~17 g
Estimates using Kite Hill Protein Cream Cheese, nonfat Greek yogurt, regular mayonnaise, part-skim mozzarella, and sharp cheddar. Exact macros will vary by brand. Dippers and optional garnishes are excluded.
Per serving (⅛ of recipe):
Calories: ~225 kcal
Protein: ~11 g
Carbohydrates: ~8 g
Fat: ~17 g
Estimates using Kite Hill Protein Cream Cheese, nonfat Greek yogurt, regular mayonnaise, part-skim mozzarella, and sharp cheddar. Exact macros will vary by brand. Dippers and optional garnishes are excluded.