Name: High Protein French Onion Dip
Prep time: 5 min
Cook time: 40 min
Total time: 45 min
Yield: 8 Servings
Cuisine: American
Ingredients: 1 tbsp olive oil; 7 ounces silken tofu; 0.5 cup vegan sour cream; 2 yellow onions; 1 pinch salt; 0.5 tsp garlic powder; 0.5 tsp salt; Pepper; celery and chips

This High Protein French Onion Dip is so simple to make and a delicious vegan dip that everyone will love! It comes together with a few simple ingredients you might already have on hand! Great for parties or even just as a healthy snack throughout the day.

Appetizers

45 m

American

Food with Feeling

April 28, 2026

Foodwithfeeling.com

From the Cook

1/4

High Protein French Onion Dip

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Ingredients

Warning0 allergens identified

Instructions

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Instructions

In a large skillet over medium heat, add in the olive oil. Once hot, add in the onions and cook for 35 minutes, stirring every 5-10 minutes to avoid sticking. You want them to be a deep golden brown color. Once done, remove from the heat.

In the bowl of a food processor, add in the tofu, garlic powder, salt, pepper and the sour cream. Process until silk smooth and then add in the caramelized onions. Pulse a few more times to lightly chop and combined the onions.

Serve with celery and ENJOY!

Notes

You can use regular sour cream as desired OR swap it for (vegan) mayo!

Nutrition

My Calorie Intake

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Tips & Tricks (5)

Caramelize Onions Low and Slow 🧅
Cook yellow onions on medium-low heat for 30-40 minutes, stirring occasionally, to develop deep sweetness and rich flavor that defines authentic French onion dip.
Blend Silken Tofu Smoothly 🥄
Process silken tofu with vegan sour cream until completely smooth before folding in caramelized onions to ensure creamy texture without any grainy bits.
Roast Garlic for Mellow Depth 🧄
Toast garlic powder in the pan with onions before adding oil to bloom the spice and eliminate raw flavor, creating a more sophisticated taste profile.
Season in Layers for Balanced Flavor 🧂
Add salt and pepper gradually throughout cooking rather than all at once, tasting as you go to achieve perfectly balanced seasoning in the final dip.
Chill Before Serving for Better Texture 🧊
Refrigerate the dip for at least 2 hours before serving to allow flavors to meld and the mixture to firm up for better scooping with celery and chips.