By Move aside, boring dip, we're upgrading it with this Greek yogurt French onion dip topped with crispy roasted chickpeas. It's packed with protein from the yogurt, fiber from the chickpeas, and has a touch of sweetness from dates.
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I spent much of my life averse to dips. I don't really like sauces either, but as I've gotten older, I discovered I like dips and sauces that bring the flavor! And ones that don't make me feel like I just ate a pound of cheese.
That's when I tried a caramelized onion yogurt dip, and my mind was blown. And now I have that, but with a bit of goat cheese for less tang. And of course, because we love texture, I had to top it with crispy chickpeas and toasty dates.
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#1 tip for whipping goat cheese & yogurt
If you have a food processor, that probably works better, but I used my Vitamix and it worked great too! The key is to start with just a little bit of milk added (around 1 tbsp) and then slowly add more as needed just to get a creamy texture.
ingredients notes & swaps
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Goat cheese: This has more protein per serving than any other soft cheese, and it adds the perfect amount of creaminess instead in place of cream cheese in a greek yogurt french onion dip with cream cheese.
- Greek yogurt: Feel free to use any plain Greek yogurt or Skyr yogurt (a bit less tangy). This tangs the place of cream cheese in a
- Milk: Use any milk you like to just thin out the dip when blending.
- White onion: White or yellow works.
- Worcester sauce and salt: These help to caramelize the onions quickly and without added sugar! Soy sauce works too (just omit the salt).
- Chickpeas: Be sure to drain these and dry them very well. It's also helpful to gently rub off the skins so they can get super crispy.
- Dates: For a little sweetness. If you don't have these, you can just drizzle with honey before serving. Dates add fiber, though, and get nice and caramelized when roasted.
- Pistachios: For some crunch! Pinenuts work too.
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
high protein ingredient spotlight: chickpeas
Our protein and fiber powerhouse for this easy greek yogurt french onion dip! They are cheap and accessible and have 39g of protein in just 1 cup. They are also perfect in this chickpea date smoothie and these almond croissant blondies.
here's how to nail this greek yogurt dip every time
- Evenly spread out the chickpeas and dates. The dates like to stick together, but in order to get them nice and gooey and a little charred, we want them spread out evenly.
- Dry the chickpeas well, like very well! We only want to roast them for 10-15 minutes; otherwise, the dates start to burn. If they are too wet, they won't roast in that time.
- Add milk sparingly, we don't want the dip too runny. So, just add enough milk to so it blends and becomes the consistency of a thick yogurt. It'll continue to thicken as it chills.
- Assemble just before serving so the chickpeas don't get soft.
quick recipe video
making the chickpeas in the air fryer or oven
I love using the air fryer to roast the chickpeas quickly and effectively. But an oven works too, it just takes longer. Roast them for 25 or so minutes in the oven.
troubleshooting & testing notes
Dates becoming charred
When using the air fryer, the dates almost always become a bit charred on the edges. I love the flavor of this, but if you don't, then add the dates halfway through roasting the chickpeas so they don't burn at all.
More yogurt
At first, I tested this healthy greek yogurt french onion dip with 8oz of goat cheese but that was too heavy. Reducing it to 4oz but upping the yogurt made it the perfect texture and slight tang.
how to store & meal prep it
This dip is best enjoyed right away but here's how to store it if yoiu have leftovers.
- Fridge: The dip will last for up to 4 days in the fridge in an airtight container. Enjoy cold!
- Make ahead: If you will be traveling with this dip, wait to add the topping until right before serving. This ensures the chickpeas stay crispy.
P.S. if you loves dips, definitely try our high protein hummus, spinach artichoke dip, and buffalo chicken dip. They all use Greek yogurt too!
Recipe
greek yogurt french onion dip (high in protein & fiber!)
Ingredients
Whipped Goat Cheese Dip
- 4 oz goat cheese (plain or any caramelized onion esc type)
- 1 c skyr or plain Greek yogurt
- 2 tablespoon milk (any kind, soy or cow's preferred)
- 1 tsp garlic powder and onion powder (of each)
- pinch of salt
Caremlized Onions
- ½ white onion (or yellow, diced)
- 1 tablespoon Worcester sauce (or soy sauce, but then omit the salt)
- 1 teaspoon olive oil
- Pinch of salt
Before you start!
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Instructions
- Prepare your 1 15 oz can of chickpeas by draining and rinsing them well. Then use a kitchen towel to dry them and gently rub off the shells. Dice the dates. In a bowl, combine the chickpeas, 2 dates, ¼ cup chopped pistachios, 1 teaspoon olive oil, and ½ teaspoon sea salt until well coated. Spread onto air fryer tray and air fry at 425 degrees for 10-15 minutes. This works the same in the air fryer basket; you might just have to work in batches. Or you can bake in the oven at 425 degrees for 15-20 minutes. Just keep an eye on the dates burning.
- While those roast, make the caramelized onions. Over low to medium heat, add 1 teaspoon olive oil. Once hot, add the diced ½ white onion, 1 tablespoon Worcester sauce, and a Pinch of salt. Saute low and slow for 5-10 minutes or until onions are soft and golden brown.
- While the onions cook, make the yogurt dip. In a blender or food processor, combine the 4 oz goat cheese and 1 c skyr or plain Greek yogurt. Blend or use a hand mixer for this first and see if you need milk. If you do, add 1 tablespoon at a time until you get a thick yogurt-like consistency. I add the full 2 tablespoon milk when blending with my Vitamix.Mix this by hand with the caramelized onions, 1 teaspoon garlic powder and onion powder, and pinch of salt and a little extra Worcestershire sauce if desired.
- Assemble! Spread the dip on a platter, then with the crispy chickpea mixture. Enjoy the greek yogurt french onion dip with chips, crackers, bread, or veggies.
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
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