Epic Healthy High Protein French Onion Soup Dip
macros (approx. per 1/4 cup serving, makes 8)u003cbru003eper 1/4 cup serving (makes about 8 servings)u003cbru003eu003cstrongu003ecalories:u003c/strongu003e ~118u003cbru003eu003cstrongu003eprotein:u003c/strongu003e ~10gu003cbru003eu003cstrongu003ecarbs:u003c/strongu003e ~4gu003cbru003eu003cstrongu003efat:u003c/strongu003e ~6.5g
Servings 8 servings
Calories 118kcal
Ingredients
- 2 medium yellow onions, finely diced 1 tsp olive oil or avocado oil 1 tsp sea salt (divided) 1/2 tsp black pepper 1 tsp garlic powder 1 tsp onion powder 1 cup 2% plain greek yogurt 1/2 cup light sour cream 1/2 cup shredded gruyere cheese 1/4 cup shredded sharp cheddar cheese (plus 1/3 cup for topping) 1 tsp worcestershire sauce (or coconut aminos for gluten-free) 1/4 tsp paprika
Instructions
- caramelize the onions: heat oil in a large skillet over medium-low. add the diced onions and 1/2 tsp salt. cook slowly, stirring often, for about 30 minutes until golden brown and sweet. if they start to stick, add a tablespoon of water and keep stirring until perfectly soft and deep golden.
- mix the base: in a large bowl, whisk together greek yogurt, sour cream, garlic powder, onion powder, worcestershire sauce, remaining salt, pepper, and paprika until smooth.
- add cheese + onions: stir in the caramelized onions, gruyere, and 1/4 cup cheddar.
- bake: transfer the mixture to an oven-safe baking dish and top with the remaining 1/3 cup cheddar. bake at 375°F for 23 minutes, or until hot, bubbly, and golden on top.
- serve: top with crispy onions and fresh chives, and serve warm with chips, veggie sticks, pita chips, or toasted sourdough slices.