Low Sodium French Onion Dip

Jump to Recipe

Traditional French onion dips often rely on soup mixes that are loaded with sodium. This homemade version uses slowly caramelized onions, garlic, and fresh herbs for rich flavor without excess salt. The result is a velvety dip with natural sweetness from the onions and tanginess from sour cream—ideal for anyone watching their sodium intake.

Ingredients Needed

• 2 tablespoons butter or olive oil: For caramelizing the onions.
• 2 medium yellow onions, sliced: Caramelized for deep flavor.
• 3 garlic cloves, minced: Adds savory notes.
• 2 cups sour cream: Use low fat or regular, unsalted.
• ¼ cup mayonnaise: Low sodium version preferred.
• 2 tablespoons fresh chives, finely chopped: Mild onion flavor.
• 1 tablespoon fresh parsley, finely chopped: Fresh herby finish.
• Kosher salt and black pepper (optional): Use sparingly or omit for strict low sodium diets.

How To Make Low Sodium French Onion Dip

Caramelize the Onions:
Heat butter or oil in a sauté pan over medium heat. Add onions and stir for 2 minutes. Reduce heat to low and cook, stirring every few minutes, for about 45 minutes until golden brown and soft. Add garlic in the last minute of cooking.

Cool and Mix:
Transfer onions to a bowl and let cool in the fridge. Once cooled, stir together with sour cream, mayonnaise, chives, parsley, and optional salt and pepper.

Chill and Serve:
Refrigerate at least 30 minutes before serving to allow flavors to blend. Serve with unsalted chips, fresh veggies, or low sodium crackers.

Recipe Tips

• Use unsalted butter or olive oil to keep sodium low.
• Cook onions slowly for best caramelization and flavor.
• Add extra herbs like dill or thyme for more depth without salt.
• Make ahead: flavor improves after chilling overnight.
• Pair with unsalted pita chips or sliced cucumbers for a heart-healthy snack.

How to Store & Reheat

• Room Temperature: Serve immediately; do not leave out longer than 2 hours.
• Fridge: Store airtight up to 3–4 days. Stir before serving.
• Freezer: Not recommended; dairy will separate after thawing.

Nutrition Facts (per 2 tbsp serving)

• Calories: ~90
• Sodium: ~35 mg (without added salt)
• Protein: 1 g
• Fat: 8 g
• Carbs: 2 g
• Fibre: 0 g
• Sugar: 1 g

FAQs

Why is this French onion dip lower in sodium?
It skips the soup mix and uses fresh caramelized onions and herbs for natural flavor.

Can I use Greek yogurt instead of sour cream?
Yes, plain Greek yogurt works well for extra protein and fewer calories.

What can I serve with this dip?
Unsalted chips, fresh veggies, or even as a sandwich spread for extra flavor.

Can I make this dip ahead of time?
Yes, it tastes even better after sitting overnight in the fridge.

Try More Recipes:

• Low Sodium Greek Yogurt Dip
• Low Sodium Dill Dip
• Low Sodium Potato Chip Dip