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5-Minute High Protein French Onion Dip

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.
Prep Time5 minutes
Total Time5 minutes
Course: Snack
Cuisine: American
Keyword: Copycat, High Protein, Snack
Servings: 2 servings
Calories: 77kcal
Author: Jenna

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
US Customary - Metric

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 serving | Calories: 77kcal | Carbohydrates: 7g | Protein: 11g | Fat: 0.4g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.02g | Monounsaturated Fat: 0.05g | Trans Fat: 0.01g | Cholesterol: 5mg | Sodium: 44mg | Potassium: 207mg | Fiber: 0.4g | Sugar: 4g | Vitamin A: 7IU | Vitamin C: 2mg | Calcium: 127mg | Iron: 0.2mg