SUPERBOWL SPREAD: High Protein French Onion Dip
I have a confession: I love French onion dip. Like, borderline obsessed. Give me a good, creamy, onion-packed dip and a crunchy chip, and I’m set. But here’s the problem most store-bought French onion dips are a hot mess (think GTL-level hot mess) when it comes to ingredients.
Turn over a typical tub of store-bought French onion dip, and the ingredient list reads more like a chemistry experiment than real food. Seed oils, artificial flavors (including caramel color), and a long list of preservatives dominate the mix. As for the taste? It lacks the depth that comes from using real ingredients.
So, in the name of real food and great flavor, we at The Fern & Co. Collective crafted our own high-protein French onion dip—one that’s just as creamy, way more flavorful, and made with actual ingredients you can pronounce (except Worcestershire, nobody can pronounce that).
Why You’ll Love This Recipe
High in Protein – Whole milk yogurt adds natural protein and probiotics.
Rich and Flavorful – Slow-cooked caramelized onions, balsamic vinegar, and fresh thyme bring a lot of flavor.
Clean Ingredients – Free from processed additives and made with real, nourishing foods.
Ingredients
2 tablespoons grass-fed butter
1/2 white onion, chopped
2 cloves garlic, chopped
1/2 teaspoon dried thyme
1/2 teaspoon sea salt
1 tablespoon balsamic vinegar
1/2 tablespoon Worcestershire sauce
1 cup whole milk yogurt
Instructions
Caramelize the Onions – In a pan over medium-low heat, melt the butter and add the diced onions. Cook slowly, stirring occasionally, until the onions turn golden brown and caramelized, about 10 minutes.
Add Garlic and Seasonings – Stir in the garlic, thyme, and salt. Cook for another few minute until fragrant.
Deglaze the Pan – Add the balsamic vinegar and Worcestershire sauce, stirring to incorporate the flavors. Let it cook for another minute, then remove from heat and let cool slightly.
Combine with Yogurt – In a mixing bowl, add the caramelized onion mixture to the whole milk yogurt. Stir well to evenly distribute the flavors.
Chill and Serve – For best results, refrigerate the dip for at least 30 minutes before serving. Serve with Boulder Canyon Avocado Oil chips for a simple, clean-ingredient pairing.