High-protein French onion dip

High-protein French onion dip

In the summertime, I love a good dip. There’s just something so refreshing about eating something cool, tasty, and fresh with something crispy, salty, and crunchy. I know you don’t typically think of french onion dip as something that feels “fresh,” but my high-protein onion dip is simple to make, and I promise you after you’ve made it, you’ll probably only make it this way for the rest of your life – I’m not kidding, it’s that good. 

What is French onion dip?

Believe it or not, French onion dip, wasn’t created in France. I guess that’s not that surprising since French fries were created in Belgium and French toast can be traced back to ancient Rome, but I digress. French onion dip, also known as onion dip or California dip, was invented in America during the 1950s. Yes, during the era of canned foods and baked casserole dishes. The actual inventor of the dip is unknown. But legend has it that the dip got its iconic “French onion” name because of how it was prepared. Housewives would make the dip with sour cream and they would throw in an instant soup base of French onion soup in order to season up the dish, hence, the namesake. This dip is served up typically with potato chips, crackers, vegetables, or crudité. 


File:French onion dip topped with caramelized onion.jpg

Adding protein to French onion dip

Where does the protein in this dip come from? I’m not going to lie to you, it comes from cottage cheese. But you don’t taste it. The way we blend all the ingredients together makes cottage cheese the perfect based ingredient for this dip. This recipe calls for two cups of cottage cheese, which means the total amount of protein is about 50 grams. 


  • 2 cups (16 ounces) of low-fat cottage cheese (I use small curds) 
  • 2 tablespoons of sour cream 
  • 1 tablespoon of mayonnaise, light or full-fat is fine (This gives it a rich flavor, but if you hate mayo, you can also use full-fat Greek yogurt here)
  • 1 pack of instant French onion soup mix (I know, how could I do this to you, but it’s the summertime and I just don’t believe in cooking over a stove for an hour to caramelize onions. However, if you don’t mind sweating, you can caramelize 1 large onion in 2 tablespoons of butter and mix it into this dip sans the instant dip mix).
  • 1 tablespoon of chopped parsley 
  • 1 tablespoon of fresh oregano 
  • Pinch of paprika 
  • Salt and black pepper to taste 


  1. For this recipe, you’ll need a blender. Any kind will do. 
  2. In your blender, add the cottage cheese, sour cream, mayonnaise, and French onion dip packet (this is usually a dry packet for seasoning). Then blend the mixture until desired thickness. I personally don’t like cottage cheese curds so I blend until the mixture looks liquified. You will NOT need any additional liquid for this recipe. 
  3. Pour the blended mixture into the serving container. Then add in fresh parsley, oregano, salt, pepper, and paprika and stir together until everything is combined. 
  4. You can serve this right away, but I like to leave it in the refrigerator for an hour to help it set up and thicken up.  
French onion dip with chips
Serve with your favorite chips or veggies. I personally love eating this dip with Ruffles – not a product placement, the ridged texture just holds the dip so well.
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