My Homemade French Onion Dip is a great vegan alternative to traditional dips. It includes all the flavors you know and love! This appetizer contains fresh, lightly browned onions and a savory mix of seasonings. It pairs perfectly with all your favorite veggies and healthy crackers.
This dip is one of our favorite party foods, and guests always rave over it! It’s also allergy-friendly, so guests who have dairy and gluten sensitivities can enjoy it. Bonus: This light snack comes together in minutes. Perfect for busy chefs!
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Toxic Ingredients in Store-Bought Dips
Making homemade French onion dip is easy and doesn’t break the bank! Store-bought dips may be convenient, but they contain less-than-ideal ingredients. There are some organic, clean options on the market, but they can be expensive!
Plus, DIY is so much better for your health. Here are just a few of the toxic ingredients you’ll be avoiding.
Sugar
Even though they’re savory, sugar is a common ingredient in most dips. It’s added to help balance other flavors and, at times, preserve the dip. The amount of sugar in store-bought dips may be low, but if you consume a lot of these products, it adds up! Eating too much sugar can lead to an increased risk of cardiovascular disease, which causes the most deaths worldwide. (1)
Aside from that, sugar causes inflammation and is linked to aches, skin diseases, and even mental health issues. (2) Who wants to dip their vegetables in sugar? Like all my recipes, this appetizer is free of sugar and dairy opting for natural sweetening options instead.
Excess Sodium
Store-bought dips are notorious for being salty. One leading brand of onion dip mix contains 610 mg of sodium per serving. (3) That’s over 25% of your daily recommended intake!
This doesn’t mean you should avoid salt entirely, though. Your body needs a certain amount of sodium to thrive, but it needs the right kind of sodium. Homemade French onion dip uses the best salt to give your body exactly what it needs.
Unhealthy Oils
Store-bought dips are full of unhealthy fats, like canola and soybean oil. Canola oil is genetically modified and goes through a refining process that eliminates omega-3s. In fact, it changes all omega-3s to omega-6s, which can cause obesity and cognitive decline. (4)
If you’ve tried any of my recipes, you know I have a love for healthy fats! Butter, olive oil, coconut oil, and even avocado oil give your body a boost of omega-3s. These fatty acids combat inflammation and obesity! (5)
Healthy Condiment Ingredients 101
This recipe uses simple ingredients to create one fantastic dip! My homemade French onion dip contains whole ingredients and no hidden fillers! It’s so much better than powdered mixes.
Unsweetened Plain Coconut Milk Alternative: We use a delicious coconut milk alternative instead of traditional yogurt. Coconut milk yogurt is decadent and provides this dip with that hint of tang we all love!
As consumers learn more about the detrimental effects of dairy, these products become easier to find. You can most likely find this ingredient at your local grocery store!
Grapeseed oil or Avocado oil Vegan Mayonnaise: We recommend using soy-free vegan mayonnaise to avoid unhealthy oils. You won’t notice a difference! You can find it in most well-stocked grocery stores.
Sweet Onions: Sweet onions have a mild taste that makes them perfect for dips. If using fresh onions, I recommend taking an extra few minutes to sauté them until lightly browned. This step adds so much richness!
Onions contain more than 20 different antioxidants. (6) A diet rich in antioxidants helps combat oxidative stress caused by free radicals. Studies show that some of the antioxidants found in onions may slow the growth of tumors. (7)
Dried Onions: Some people, like myself, find they’re allergic to fresh onions due to bacteria. (8) If you find yourself in the same boat, you’ll be happy to know of a tasty alternative. I like using a combination of organic dried minced onions and organic onion powder. Using two ingredients adds a depth of flavor, and creates a delicious texture.
Sea Salt: Traditional table salt undergoes rigorous processing that strips it of trace minerals. We recommend using Colima sea salt because it’s hand-harvested. This leaves the good stuff intact.
Plus, it tastes incredible and adds a gourmet flair to any recipe.
Garlic Powder: A little garlic powder makes any recipe better! This spice is made from dehydrated garlic and contains so many health benefits.
Studies have shown that garlic may help alleviate symptoms of hypertension and lower your risk of cardiovascular disease. (9) It’s been used for ages as a medicinal aid, and it turns out there’s a lot of truth to those old remedies! Be mindful of where your ingredients are sourced. Studies show that spices shipped from China can contain toxic mold and other fungi. (10)
Make Homemade French Onion Dip
This dip is easy to prepare, and it tastes better than any powdered mix! You should note that it needs at least 6 hours to chill in the fridge before serving. This step helps the dip thicken beautifully, allowing the flavors to mesh.
To make meal prep a breeze, chop any veggie dippers in advance!
- 1 cup unsweetened coconut milk yogurt alternative
- 1 cup soy-free Veganaise or your preferred avocado-oil or grapeseed oil vegan mayonnaise*
- 1 ½ cups organic sweet onions, chopped or 4 tablespoons organic dried minced onions AND 4 tablespoons organic onion powder
- ½ teaspoon freshly ground pink Himalayan salt or sea salt
- ¼ teaspoon freshly ground white pepper
- ½ teaspoon organic garlic powder or organic garlic granules*
- Blender or food processor
- Serving dish
- Place the yogurt alternative, vegan mayonnaise, onions, sea salt, white pepper, and garlic powder in a large blender or food processor.
- Blend on high until the dip reaches desired consistency.
- Refrigerate at least 6 hours or overnight before serving. Before serving, garnish with fresh chives.
** If using fresh onions, sprinkle them with ¼ teaspoon sea salt and sauté them in 1-2 tablespoons coconut oil until lightly browned.
Variation: Add a tablespoon of fresh cut chives before blending to add more flavor to your dip!
Step One: Sauté the Onions
If using fresh onions, sprinkle them with ¼ teaspoon sea salt and sauté in 1-2 tablespoons of coconut oil until lightly browned. This creates a caramelized effect and helps the onions release their natural sugars. Cool the onions before adding them to your dip. You should note that using fresh onions creates a chunkier dip that’s not as scoopable.
If you are using dried onions, skip this step.
Step Two: Blend Ingredients
Place the yogurt alternative, vegan mayonnaise, onions, sea salt, white pepper, and garlic powder in a blender or food processor. Blend on high until the dip reaches your desired consistency.
Pour into a serving dish and refrigerate for two hours or overnight. Garnish with chives. Serve with vegetables or gluten-free crackers. Enjoy!
Mama Z Pro-Tip: I always make my dips a day or two before to give the flavors time to mix. Plus, it cuts down on party prep, allowing you a little more wiggle room. This is so easy to make ahead of time so it’s ready when the party starts!
- https://pubmed.ncbi.nlm.nih.gov/24493081/
- https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3903110/
- https://smartlabel.unileverusa.com/04136202-0002-en-US/index.html
- https://pubmed.ncbi.nlm.nih.gov/23451843/
- https://pubmed.ncbi.nlm.nih.gov/19593941/
- https://pubmed.ncbi.nlm.nih.gov/17997520/
- https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5792763/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8452398/
- https://pubmed.ncbi.nlm.nih.gov/18554422/
- https://pubmed.ncbi.nlm.nih.gov/24176349/
