Low Sodium Sour Cream And Onion Dip

Traditional onion dips can be loaded with salt, making them unsuitable for low sodium diets. This version uses dried onion flakes, fresh green onions, and chives for bold flavor without the excess sodium. The creamy sour cream base gives it a rich texture, while garlic and onion powders add depth. It’s quick to make—just mix and chill for a crowd-pleasing snack.

Ingredients Needed

• 2 cups sour cream: Choose low fat or full fat, no salt added.
• ½ teaspoon garlic powder: Adds subtle depth without salt.
• ½ teaspoon onion powder: Boosts flavor naturally.
• ¼ teaspoon salt (optional): Can omit for stricter sodium control.
• ¼ teaspoon black pepper: Adds mild spice.
• 2 tablespoons dried onion flakes: For classic onion dip texture.
• 2 stalks green onions, finely chopped: Adds freshness and color.
• 1 tablespoon fresh chives, chopped: For garnish and mild onion flavor.

How To Make Low Sodium Sour Cream and Onion Dip

Combine Ingredients:
In a medium bowl, mix sour cream, garlic powder, onion powder, dried onion flakes, pepper, and green onions until smooth.

Chill for Flavor:
Cover and refrigerate for at least 1 hour to let flavors blend and thicken.

Garnish and Serve:
Sprinkle fresh chives on top before serving. Pair with sliced vegetables, unsalted crackers, or low sodium chips.

Recipe Tips

• Use low sodium sour cream or Greek yogurt for extra protein.
• Fresh herbs like parsley or dill add flavor without salt.
• Make it ahead—the flavor improves after chilling overnight.
• Skip added salt entirely for a truly heart-healthy dip.
• Serve with unsalted chips or raw veggies like cucumbers, celery, and bell peppers.

How to Store & Reheat

• Room Temperature: Keep out no more than 2 hours.
• Fridge: Store covered up to 4 days; stir before serving.
• Freezer: Not recommended; texture may separate after thawing.

Nutrition Facts (per serving, 2 tbsp)

• Calories: ~60
• Sodium: ~30 mg (without added salt)
• Protein: 1 g
• Fat: 5 g
• Carbs: 2 g
• Fibre: 0 g
• Sugar: 1 g

FAQs

Is sour cream and onion dip high in sodium?
Store-bought versions often are, but this homemade recipe uses minimal salt, making it much lower in sodium.

Can I make this dip dairy-free?
Yes, use unsweetened dairy-free sour cream alternatives like coconut or soy-based sour cream.

What should I serve with low sodium onion dip?
Raw veggies, unsalted crackers, or low sodium baked chips are great options.

Does this dip get better overnight?
Yes, chilling allows the onion flakes to soften and flavors to meld, making it even tastier the next day.

Try More Recipes:

• Low Sodium Avocado Dip
• Low Sodium Spinach Artichoke Dip
• Low Sodium Buffalo Chicken Dip

Low Sodium Sour Cream And Onion Dip

Recipe by Evelyn ReedCourse: AppetizersCuisine: AmericanDifficulty: Easy

Servings

8

servings

Prep time

5

minutes

Cooking timeminutes

Calories

60

kcal

A creamy, heart-healthy dip made with fresh green onions and dried onion flakes for full flavor with minimal salt.

Ingredients

• 2 cups sour cream

• ½ teaspoon garlic powder

• ½ teaspoon onion powder
  

• ¼ teaspoon salt (optional)
  

• ¼ teaspoon black pepper
  

• 2 tablespoons dried onion flakes
  

• 2 green onions, chopped
  

• 1 tablespoon fresh chives, chopped

Directions

• Mix all ingredients in a medium bowl until smooth.
  
• Chill for at least 1 hour to allow flavors to blend.
  
• Garnish with chives and serve with veggies or unsalted chips.