French Onion Dip Premium PD Recipe

2014-01-31
French Onion Dip - © ProtectiveDiet.com

This tastes just like the creamy tub of onion dip I grew up enjoying in the 80’s, but without all the cholesterol, saturated fat and additives. This healthy version will leave you with the same onion breath and taste you remember. We’ve come a long way since then, this dip will have you slipping into your jeggings instead of stretching out your stretch pants.

Premium Member Rating

(4.8 / 5)

4.8 5 25

25 people rated this recipe

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Comments (30)

  1. posted by Jodi Harvatin on December 31, 2016

    Oh. My. Gosh!!! This is heavenly! I will admit that the first time I made this, I wasn’t super excited about it because my fear of Tofu was taking over and I couldn’t get it out of my head. I thought I’d give it another chance tonight and it didn’t disappoint! I made the modifications that Janice Price posted above and also added 2 Tbsp. of dried chives and I made Buffalo Potato Wedges to dip into it. It brought me back to childhood and the times my parents would have New Year’s Eve parties and send my brother and me downstairs, with loads of junky treats, including Old Dutch potato chips (a Minnesota thing) and French onion dip. We’d watch movies and eat junk. I can do that again!!! EEEEEEEP! I can’t wait to bake up some potato chips to try it that way, too. Thank you, Julie!!!

    • posted by Julie Marie on January 2, 2017

      Glad you gave it a second chance, loved it and it evoked fun childhood memories. Sounds like this will be a regular at the Harvatin’s house.

  2. posted by Janice Price on November 23, 2016

    I thought this dip was fine as is, but added 1/2 c PD Greek yogurt, tripled the onion powder, used 1 1/4 t salt, and 1/4 c dried onions, and BAM….it was delicious! WFPB and SADs alike gobbled it up! Definitely a new favorite to keep in the fridge.

  3. posted by deb dendinger on September 3, 2016

    This is so good mixed with PD yogurt and adding dried chives!

  4. posted by psymjw on June 25, 2016

    Never leave home without it! I have a but of anxiety if I’m running out! So simple and versatile.

  5. posted by maria on January 3, 2016

    This is one of my favorite. Great dip! I also use this as a dressing for my salads. I thin it out with a little water.

  6. posted by lynsul on January 1, 2016

    Can this be frozen? I’m the only one eating it and I can’t eat it fast enough!

    • posted by Julie Marie on January 1, 2016

      Freezing tofu changes the texture. During testing, freezing it made it undesirable.

  7. posted by psymjw on August 31, 2015

    The only problem with this recipe is that I feel unnecessarily guilty while eating it!! It’s solo decadent! Great with celery and carrot sticks or Whole Foods Woven Wheats. A staple in my fridge.

    • posted by psymjw on October 3, 2015

      Should read “sooooooo decadent!”

  8. posted by Penny on July 21, 2014

    Never liked onion dip in the past but tried this during our retreat at PD Head Quarters and it was delicious.
    Made it tonight and it was just as good, can’t believe I allowed my mom to convince me I didn’t like onions. This will be a go to dip to take to parties, they won’t even realize it’s not loaded with all the fat and additives of a SAD onion dip.
    Another GREAT recipe from Julie!! 🙂

  9. posted by Jane Swart on July 14, 2014

    Hmmm, I don’t think I’ll be making this again. Just tastes like tofu with onion powder to me. Guess I’m not feelin’ the love. lol

    • posted by Jane Swart on August 26, 2014

      Well, after being PD for a month I decided to try this again. I put in at least double if not triple the onion powder, garlic and dried onion. MUCH better! Great with tortilla chips.

  10. posted by veganinblack on May 23, 2014

    just had a jr high flashback with onion dip, feel guilty eating this 🙂

  11. posted by mnatural22 on April 7, 2014

    I’ve made this several times and it really IS as delicious as what I grew up with years ago. It’s nice to have such a healthy replacement to the high fat, high calorie dip of yesteryear. Today, I needed to use up some home-cooked navy beans and got the idea to try subbing them for the tofu. I had about 10 oz of beans and to that I added 4 oz. water to equal the tofu above. Then I followed the rest of the directions. The mixture is in the refrigerator now. The test taste before I put it in there was great. I do have a high speed blender which helped the beans get nice and creamy, like the tofu. Just thought I’d share that alternative in case someone has the beans on hand but no tofu. They can still have a healthy onion dip! Thanks for the recipe, Julie. I’d have never tried the idea without your recipe to tweak. 😉

    • posted by mnatural22 on April 9, 2014

      Followup on my bean substitution experiment. It was really good. Not as rich as with the tofu, but definitely something I’ll keep making when I’d like some onion dip and I’ve run out of tofu. I live outside of town so I’m not going to run into town for just one ingredient if I’m out of it. I don’t grocery shopping more than once a week.

  12. posted by huclkengirl on February 22, 2014

    I made this again because I loved it the first time! It is in my fridge but I am afraid my daughter will eat it up before I get a chance to. haha

  13. posted by Cindy Hall on February 16, 2014

    Had this with baked French fries today, we really liked it. It definitely tastes better after it chills for a few hours. Glad my hubby loved it too, we reek of onion and garlic! Another winner!

  14. posted by Sheila Yount on February 9, 2014

    This recipe is right on the money. This will be perfect on my baked potatoes! Thank you, Julie!!

  15. posted by stoumi on February 8, 2014

    Julie I couldn’t tell you if the Montel Williams HealthMaster is a high (or high enough) speed blender. It seems to do a fine job on many ingredients I use. I did enjoy the thickness of your dip, thought it was great, but I was looking for a smoother texture. Maybe I just continue blending and checking on it.

    OHIODEB, I drained off the excess water, but did not press my tofu.

    • posted by ohiodeb on February 10, 2014

      Thank you, Stoumi. I have always pressed the tofu. Next time I will just drain it. Thx.

  16. posted by ohiodeb on February 8, 2014

    Julie, about the tofu, should it be pressed? Or is, just draining the tofu, sufficient? With any of your other recipes, should the tofu be pressed? Thank you

  17. posted by stoumi on February 4, 2014

    So my question is, why are we using extra firm tofu? With my blender, which isn’t a fancy blendtec, but its’ powerful enough to achieve most recipes. I was not able to completely get a “creamy” finish. Could I achieve similar results like many of using using a softer tofu? I did enjoy eating it, even straight out of the bowl.

    • posted by Julie Marie on February 6, 2014

      You could give it a try. If you don’t have a high speed blender you may want to try a food processor. I think a softer tofu would give you a smoother thinner texture that your blender might have an easier time blending. I was going after the thick texture of Deans French Onion Dip. The one that was so thick it would break your chips when you try to scoop it. Remember it?

  18. posted by huclkengirl on February 4, 2014

    This was so awesome that my daughter and I was fighting over the chips 🙂

  19. posted by Denise on February 3, 2014

    Amazing! There are just no foods that I miss being on a Protective Diet! Now I have my onion dip to keep me happy. I had it with carrot sticks and Baked Potato Wedges – so yummy!!

  20. posted by PlantstronginTEXAS on February 3, 2014

    I just made this today. I was unsure I would like it because I am still learning to like tofu. O wow!!! This taste soo good! I liked it even before I added the dried onions!!! I plan on dipping my buffalo potato wedges in this dip tonight!! Try this recipe … You won’t regret it! Thank you Julie for another WINNER RECIPE!!!!

  21. posted by newhopeden on February 3, 2014

    Amazing! So creamy and delicious! I ate it with baked tortilla chips, carrots, and bell peppers. Thinking I will make this at least once a week, we’ll have to see how long it lasts me lol.

  22. posted by kelly higgins on February 1, 2014

    When you say box, tofu do you mean the little ones like Mori-nu? Or tofu in a plastic tub? I can also find organic extra firm in heavy plastic wrap. No water, already pressed. Will any of these work?

    • posted by Julie Marie on February 2, 2014

      The 14 ounce box or plastic tub is refrigerated and water packed. If your box is 12 ounces, refrigerated, water packed and extra firm it will be fine. Don’t use the dry pre-pressed tofu or shelf stable tofu the texture will be off.

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