This Healthy French Onion Dip is ultra creamy and loaded with onion flavor, A few simple swaps make this party dip healthy and vegan!
I dip, you dip, we dip…
Into this Healthy French Onion DIP.
Do you guys remember the French Onion Dip of our youths? The creamy cool concoction with little flacks of dehydrated onion pieces. The one that we lovingly dipped those ridged potato chips into, on repeat, at any party worth attending?
That dip inspired this dip, but a little more grown up and sophisticated. Oh, and a heck of a lot healthier.
This is what we might consider a middle-ground health food. Not so healthy that it will be eaten by our raw till 4 pals, but it is certainly leaps and bounds in the right direction. And any movement towards a healthier life is one worth taking!
This Healthy French Onion Dip is better for us, but still retains the creamy dreamy texture of our childhood favorite French Onion Dip. Cashews add substance and thick creaminess while vegan mayo adds that signature texture.
You can play with the health factor on this one. Just increase the cashews and decrease the mayo for a healthier whole-food dip, or increase the mayo and decrease/omit the cashews for a less healthy, but more traditional dip.
The power is yours.
What really makes this Healthy French Onion Dip above and beyond is the homemade caramelized onions. They take a hot minute, but the depth of flavor, the richness, the slight sweetness they add to this dip are bar none.
Half of these beautiful onion bits get blended straight into the dip to infuse their flavor into each bite. The rest get folded in to give some texture and to create that signature onion dip look.
Pro tip: caramelize extra onions to sprinkle on top as a garnish. This means the first few bites include even more caramelized onion flecks from heaven.
Flecks from heaven.
Healthy French Onion Dip
- Prep Time: 10 minutes
- Cook Time: 60 minutes
- Total Time: 70 minutes
- Yield: 10 servings 1x
- Category: Appetizer
Ingredients
- 2 teaspoons avocado oil
- 2 onions (diced)
- 1 tablespoon balsamic vinegar
- 1 cup cashews (soaked overnight and rinsed)
- 1/4 cup vegan mayo
- 1 teaspoon liquid aminos OR tamari
- 1 tablespoon freshly squeezed lemon juice
- 2 teaspoons honey OR maple syrup
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 cup water
Instructions
- Heat the oil in a skillet set over medium heat. Add in the onions and cook, stirring often, until the onions are deeply caramelized, about 30-40 minutes. Add in the balsamic vinegar and use it to scrape off any onion bits that are stuck in the pan. Cook until evaporated, remove from the heat and set aside.
- Add the remaining ingredients into a high speed blender or a food processor. Add in half of the caramelized onions and blend until smooth, scraping down the sides as needed. Pour into a bowl and fold in the remaining onions. Serve.
Notes
If it is hard to find liquid aminos
, avocado oil, or vegan mayo at your grocery store, I recommend Amazon!
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