5-Minute High Protein French Onion Dip (Heluva Good Copycat)

By Jenna
April 28, 2026
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Featured in: Snacks

If you love Heluva Good chip dip, this recipe is for you. Once you’ve tried it, you won’t be able to stop making this lower calorie, higher protein homemade version.

It only takes 5 minutes to make with a short and simple list of ingredients and one bowl. You probably already have most of them on hand, too.

One very important note for this recipe is that the dried onion flakes soften and get stronger in flavor the longer the dip sits in the fridge. If you’re serving it right away, you can add lots of onion flakes and adjust the flavor to taste. But if you plan on making this dip even an hour in advance, I highly recommend starting with less (as little as 1-2 teaspoons), then adding more once you’re ready to serve.

This dip is absolutely delicious served with chips, but it’s also great with crackers or vegetables. Top it with a little fresh chives or green onions to make it extra fancy and you’ve got a delicious, high protein snack that rivals the store-bought favorite.

5-Minute High Protein French Onion Dip

by Jenna
This creamy French Onion Dip is a high protein, low calorie Helluva good copycat and only takes 5 minutes to make with a few simple ingredients.
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Prep Time 5 minutes
Total Time 5 minutes
Servings 2 servings

Equipment

Ingredients
 
 

  • 1 cup plain Greek yogurt (I use fat free, but any percentage works)
  • 1-2 tbsp dehydrated onion flakes (see Note 1)
  • ½ tsp garlic powder
  • ½ tsp freshly cracked black pepper
  • ¼ tsp MSG, optional but recommended
  • ½ tsp powdered beef broth, optional (see Note 2)
  • Salt, to taste
  • Green onion or chives, for serving, optional

Instructions
 

  • In a mixing bowl, combine the Greek yogurt, dehydrated onion flakes, garlic powder, freshly cracked black pepper, MSG and beef broth and mix well
  • Season with salt to taste and serve with chips, crackers or vegetables of choice
  • Store in an airtight container in the fridge for up to 1 week (see Note 1)

Notes

Note 1: The dip will get stronger in flavor the longer it sits because the onion flakes soften and their flavor gets stronger. If you plan to store this dip in the fridge, I recommend starting with less onion flakes because the flavor will noticeably change by the time you serve it. If you plan to serve it right away, add the onion flakes to taste.
Note 2: Beef broth powder adds a salty umami flavor to this dip, but is totally optional. If you don’t have it on hand, just skip it.
Nutrition Facts in the recipe card below are calculated automatically and may be inaccurate. For more accurate nutrition information, refer to the macros below. Macros in the Recipe Notes section are calculated using a Macro Calculation App but will differ slightly based on ingredients used in individual variations. Nutritional information for this recipe is based on one serving.
Macros per serving:  92 calories/13g protein/7g carbs/0g fat

Nutrition

Serving: 1 servingCalories: 77kcalCarbohydrates: 7gProtein: 11gFat: 0.4gSaturated Fat: 0.1gPolyunsaturated Fat: 0.02gMonounsaturated Fat: 0.05gTrans Fat: 0.01gCholesterol: 5mgSodium: 44mgPotassium: 207mgFiber: 0.4gSugar: 4gVitamin A: 7IUVitamin C: 2mgCalcium: 127mgIron: 0.2mg
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