greek yogurt french onion dip (high in protein & fiber!)

A hand with colorful painted nails holds a chip topped with chickpeas, sauce, and cream, above a plate filled with roasted chickpeas and similar toppings.

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greek yogurt french onion dip (high in protein & fiber!)

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.

Prep Time15

Cook Time15

Total Time30

Course: Side Dish, Snack

Cuisine: American

Keyword: 30 minute, greek yogurt

Servings:

Calories: 103kcal

Author: Mika Kinney

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

Chickpea Topping

1 15 oz can of chickpeas drained, rinsed, an dried well
2 dates diced
1 teaspoon olive oil
½ teaspoon sea salt
¼ cup chopped pistachios optional, probably dont need if eating with chips

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

Go slow with the milk! 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.

Storage:

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.

Nutrition