High-Protein Vegan French Onion Dip
This vegan French onion dip is light, creamy and, most importantly, tastes like onions. Onion’s are probably my favorite vegetable ever- I’ve actually written a (at this point) unpublished essay detailing my love of onions through history, science, health, and cooking. I wrote it for fun, that’s how much I love onions. When I was younger and on vacation, we would always get a package of French onion dip to have around as a snack, and I loved it! In reality, I think that dip was sour cream mixed with onion powder and salt, but I thought it was the best thing ever. I’ve been wanting to snack a lot more than usual lately, so I decided to try and replicate that childhood nostalgia into a healthier, vegan version.
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Making this High-Protein Vegan Dip
This high protein dip is made from a base of silken tofu, which unlike sour cream is very low in fat and quite high in protein. But health alone has never been enough to make me eat something- it also needs to be delicious. The reason this vegan French onion dip tastes so good is the 2 1/2 onions that have been packed in there, cooked down slightly, which lead to a deep, rich, real onion flavor that onion powder could never capture. After your onions are cooked, making the dip is easy (as all dips should be)- simply use a food processor to combine all the ingredients and taste to adjust the flavors to your preference.
Like to dip? Check out these other dip recipes!
- Vegan Dip with Roasted Peppers and Pumpkin Seeds
- Thai Red Curry Sweet Potato Dip
- Super-Food Vegan Seed Pâté
- Black Walnut and Maitake Mushroom Pâté
Vegan French Onion Dip
Ingredients
- 2 ½ onions
- 2-3 cloves of garlic
- A small amount of oil or vegetable broth, for cooking
- 17 ounce silken tofu package
- 1 TBPS. nutritional yeast
- 1 tsp. dill
- 2 TBSP. lemon juice
- 2 TBSP. light miso
- Salt and pepper, to taste
Instructions
- Slice the onions into half-moons, and roughly chop the garlic. Cook in a small amount of oil or vegetable broth on a low heat, stirring every couple of minutes for about 15 minutes.
- Place the onions and all the remaining ingredients in the food processor and blend smooth (this should only take around 30 seconds). Taste and adjust the seasoning as necessary. Refrigerate until the mixture has cooled down and serve with veggies, pita, bread, chips or anything else you like dipping.
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I love french onion dip 🙂 Thank you for sharing your recipe 🙂 I will try it this weekend 🙂 And thank you for including a printable version
I would love for you to check out my latest post xx
Thanks! I hope you like it.
Nice and tasty recipe 🙂
Thank you!
I’m always looking for recipes that include substitutes for sour cream and mayonnaise. Thank you for this! I’ll try it!
Thank you, I hope you like it!
Love french onion soup! haven’t had it in forever!
I love French onion soup, almost as much as I love French onion dip 😉
Oh yummy!! We haven’t had french onion dip since we went vegan over 8 years ago! I must give this a try!
8 years without French onion dip is a long time- hope you like it!
Such a great dip to tuck in with raw veggies! Thank you for sharing the recipe.
Love how simple the recipe is! I might make this soon but maybe without the miso since that’d kind of expensive in my area 🙁
I have never tried french onion dip, but this makes me want to try it!
This looks absolutely delicious! Thanks for sharing. 🙂
this looks amazing
Thanks! So sweet!