Recipe: Caramelized French Onion Dip

Recipe: Caramelized French Onion Dip

I made some dips to serve with crackers, veggies and chips. I started with two different kinds of Hummus. A Perfect Base Hummus and a Raw Carrot Hummus. Both of these recipes by Amber at The Tasty Alternative were on my Must-Make-List. You can see in the pictures, I put a dollop of Hummus on cucumber slices and sprinkled them with freshly ground pepper. They were very good but I think next time I will heed Amber’s warning and go easier on the garlic and Tahini in the Raw Carrot Hummus. I couldn’t really taste the carrots at all and I do love carrots.

I didn’t have a recipe for French Onion Dip but I remember an onion dip my Mom used to make for our family gatherings. She used sour cream, mayonnaise and Lipton Onion Soup Mix. However, one look at the Onion Soup Mix ingredients label, quashed any thoughts I may have had about using the soup mix to flavour my onion dip.

Lipton Onion Soup Mix Ingredients:

Dehydrated Onions, Salt, Corn Starch, Sugar, Yeast Extract (contains Barley Gluten), Colour, Hydrogenated Soybean Oil, Monosodium Glutamate, Corn Syrup Solids, Disodium Guanylate, Disodium Inosinate, Sulphites.

“Barley Gluten” automatically makes the Lipton Onion Soup Mix off-limits for someone like me with a Gluten Intolerance but imagine my reaction, when I realized that this product my family considered a good “seasoning stand by,” contained Monosodium Glutamate (MSG), Sulphites and Corn Syrup Solids (which I believe is only marginally better than high fructose corn syrup or HFCS). Those are the worrisome additives I recognized straight away but I had to look up Disodium Guanylate and Disodium Inosinate. They are often used together as salty and savory flavour enhancers like MSG.

Well, if the old standard Onion Soup Mix was not going to work, I was going to have to come up with a new recipe. Something wholesome, with natural flavouring and free of Gluten/MSG/Sulphites/HFCS.

I started with some caramelized onions I had made the day before. Added some tangy Greek Yogurt instead of mayonnaise, an equal amount of sour cream and a bit of onion powder (not onion salt) and wow, the results were fabulous! I thought about adding some more spices but everyone seemed to like the Dip as is.

Our little grandson enjoys having this Onion Dip with fresh veggies for lunch.

The wonderful caramelized onions, are key to this five-star, or in my Recipe Book, it’s rated a five “♥♥♥♥♥” recipe. The dip is best made in advance and refrigerated (for at least an hour or two) to allow the flavors to meld and bringing the dip to room temperature before serving will really make the flavors pop.

I think this made from scratch Caramelized French Onion Dip is the very best. The finest. The epitome. Most excellent. To use a little urban slang, I think it’s the cat’s ass!

Caramelized French Onion Dip
Recipe type: Appetizer
Summary: This Caramelized French Onion Dip makes a wonderful party dip, one that everyone will enjoy adults and children alike. Everyone in the Fox household, including our little grandson love this onion dip.
Gluten Free | Grain Free | Egg Free | Refined Sugar Free | Real Food | Vegetarian
*** Always refer to packaging labels for the most up to date allergy information
  • 1 – 2 Tbsp grapeseed oil or cooking oil of choice
  • 2 large yellow onions, coarsely chopped (about 1 pound)
  • 1/3 Cup sour cream
  • 1/3 Cup plain Greek yogurt
  • 1/2 tsp onion powder (not onion salt)
  1. To make the Caramelized Onions, use a large thick-bottomed skillet over medium heat to sauté the chopped onions in cooking oil along with a couple pinches of salt. The salt helps to release the onions sweet juices.
  2. Cook uncovered, stirring occasionally with a wood or metal spatula and cook until the onions are deeply golden, brown, and caramelized – roughly 30 or 40 minutes. Set aside and let cool.
  3. In a small bowl, stir together the sour cream, yogurt and onion powder.
  4. Add about 1/4 cup of cooled finely chopped caramelized onions to the sour cream mixture. Blend well, taste, adjust seasoning if needed. Store covered in the refrigerator until ready to serve.
  5. When ready to serve, scoop onion dip into a small serving bowl. Garnish with about 1 Tbsp of finely chopped caramelized onions or to make it extra fancy, top with a few Crispy Fried Onions (see instructions below).
  6. Serve with crackers, veggies, potato or corn chips.
~ If you have leftover dip, you can use it in place of regular sour cream on a baked potato. We had some Caramelized French Onion Dip on our perogies. Yum!
~ Caramelized onions freeze quite well. I keep some flattened in a freezer safe zip-lock bag. When I need some, I break a section off, allow it to thaw for a few minutes before stirring into my recipe.

Crispy Fried Onions
~ To make Crispy Fried Onions, you will need one finely chopped onion and just enough oil to coat the bottom of a frying pan. Cook a thin layer of onions uncovered on medium high heat, stirring often, until the onions are crispy and golden brown. Remove from heat. Crispy Fried Onions will keep for several days if refrigerated in a sealed container. Sprinkle the onions on top of dips, soups, salads, eggs, baked potatoes and other vegetable side dishes, etc


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To see a text listing of Laureen’s gluten free recipes, click here

For dairy, egg, nut and gluten free flour substitutions, click here

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Laureen Fox
Laureen is an enthusiastic amateur cook and Canadian Food Blogger from Vancouver BC. She loves spending her days creating good wholesome food in this Fox Kitchen. Evenings will find her blogging about the best that living without gluten has to offer.

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  1. Christy says:

    oh, how yummy! I love that you cook up a bunch of carmelized onions and freeze them – I am going to have to do that. I never have 40 minutes when I want a dip! (because you know the party starts in an hour!)

    • Laureen says:

      Hi Erin, thanks for stopping by, I just love having visitors! Let me know what you think after you’ve tried the recipe. It turned me from an onion hater into a…I almost said lover but I’m not sure I’d go that far…I might have to make some more dip before I decide which side of the fence I’m on 😉

    • Laureen says:

      Hi Vicky, Happy New Year!
      You got me wondering about making the Dip SCD legal. Would you use your own homemade yogurt in place of the sour cream and Greek yogurt?

  2. I can’t begin to tell you how refreshing it is to hear the name of this dip associated with all natural ingredients!! SO fabulous. This is one of my favorite dips from the old days when I ate processed foods. You know the one from the dip isle. Next time I’m having a crackers and dip craving I’ll know i can make this!

  3. Jeanne says:

    My daughter and I found the recipe for making caramelized onions, which she has been interested in for quite a while, so that made her happy! But then she saw the “Crispy Fried Onions” mentioned, and we looked for that, but even though it was supposed to be “below” we weren’t able to find it. Can you please help?

    • Laureen Fox says:

      Hi Jeanne,

      Thanks for letting me know about the missing instructions. Luckily they were still on my “Print Friendly” copy. I restored the instructions for Crispy Onions here under variations.


      • Jeanne says:

        Thanks, Laureen! I printed both recipes for my daughter to try. She’s been using a prepared crispy onion in a jar which she bought in the store, but they have a flour coating on them. She will be having testing done on the 30th, including biopsy for celiac disease, so…. She has had outbreaks on her arms for several years, but no one thought of dermatitis herpetiformis until now. She may have to have a biopsy on that too.

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