High Protein French Onion Dip
High Protein French Onion Dip
Ingredients
For the Caramelized Onions
- 2 yellow onions, small
- 2 tablespoons butter
- 2 garlic cloves, minced
- 1 pinch salt, as needed
- 1 splash water, as needed
For the Dip
- 1 container cottage cheese, your favorite
- 1/8 cup Parmesan cheese, freshly grated
- 1/2 teaspoon Worcestershire sauce
- 1/4 teaspoon onion powder
For Serving
- 1 tablespoon chives, fresh, chopped, for topping
- 1 serving crackers, for serving
Instructions
- 1
Thinly slice the 2 small yellow onions perpendicular to the root and stem cuts. Alternatively, dice them into small pieces.
⏱️ 5 min
- 2
Melt 2 tablespoons of butter in a large pan over medium-low heat.
⏱️ 1 min
- 3
Add the sliced onions to the pan. Add a pinch of salt and a splash of water to help speed up the caramelizing process. Continue to add splashes of water throughout caramelizing as needed to prevent sticking and burning.
⏱️ 2 min
- 4
Occasionally stir the onions to prevent them from burning and to ensure even caramelization. Continue cooking until the onions are bronze and jammy, which typically takes 30-40 minutes.
⏱️ 40 min
- 5
Stir in the 2-3 minced garlic cloves and cook until the garlic is fragrant, about 1 minute.
⏱️ 1 min
- 6
Remove the caramelized onions and garlic from the heat and let them cool completely. This will take approximately 15 minutes.
⏱️ 15 min
- 7
While the onions are cooling, prepare the dip base. Using an immersion blender or a food processor, blend the 1 container of cottage cheese until it is completely smooth.
⏱️ 3 min - 8
In a medium bowl, mix the blended cottage cheese with the 1/8 cup of fresh Parmesan cheese, 1/2 teaspoon of Worcestershire sauce, and 1/4 teaspoon of onion powder.
⏱️ 2 min
- 9
Taste the mixture and adjust seasonings as desired, adding more salt or onion powder if needed.
⏱️ 1 min
- 10
Gently fold the cooled caramelized onions and garlic into the dip mixture until well combined.
⏱️ 2 min
- 11
Transfer the High Protein French Onion Dip to a serving bowl. Top with fresh chopped chives and serve immediately with crackers or your favorite dippers.
⏱️ 3 min
Kitchen Tools
Nutrition Facts (per serving)
High Protein French Onion Dip
For the Caramelized Onions
- 2 yellow onions, small
- 2 tablespoons butter
- 2 garlic cloves, minced
- 1 pinch salt, as needed
- 1 splash water, as needed
For the Dip
- 1 container cottage cheese, your favorite
- 1/8 cup Parmesan cheese, freshly grated
- 1/2 teaspoon Worcestershire sauce
- 1/4 teaspoon onion powder
For Serving
- 1 tablespoon chives, fresh, chopped, for topping
- 1 serving crackers, for serving
Instructions
- 1
Thinly slice the 2 small yellow onions perpendicular to the root and stem cuts. Alternatively, dice them into small pieces.
⏱️ 5 min - 2
Melt 2 tablespoons of butter in a large pan over medium-low heat.
⏱️ 1 min - 3
Add the sliced onions to the pan. Add a pinch of salt and a splash of water to help speed up the caramelizing process. Continue to add splashes of water throughout caramelizing as needed to prevent sticking and burning.
⏱️ 2 min - 4
Occasionally stir the onions to prevent them from burning and to ensure even caramelization. Continue cooking until the onions are bronze and jammy, which typically takes 30-40 minutes.
⏱️ 40 min - 5
Stir in the 2-3 minced garlic cloves and cook until the garlic is fragrant, about 1 minute.
⏱️ 1 min - 6
Remove the caramelized onions and garlic from the heat and let them cool completely. This will take approximately 15 minutes.
⏱️ 15 min - 7
While the onions are cooling, prepare the dip base. Using an immersion blender or a food processor, blend the 1 container of cottage cheese until it is completely smooth.
⏱️ 3 min - 8
In a medium bowl, mix the blended cottage cheese with the 1/8 cup of fresh Parmesan cheese, 1/2 teaspoon of Worcestershire sauce, and 1/4 teaspoon of onion powder.
⏱️ 2 min - 9
Taste the mixture and adjust seasonings as desired, adding more salt or onion powder if needed.
⏱️ 1 min - 10
Gently fold the cooled caramelized onions and garlic into the dip mixture until well combined.
⏱️ 2 min - 11
Transfer the High Protein French Onion Dip to a serving bowl. Top with fresh chopped chives and serve immediately with crackers or your favorite dippers.
⏱️ 3 min