High-Protein Whipped Cottage Cheese French Onion Dip Recipe

Learn how to make this homemade high-protein French onion dip using whipped cottage cheese for a nutritious twist on the classic. This easy baking recipe transforms humble ingredients into a creamy, flavorful appetizer that's packed with protein. Perfect for healthy entertaining!

Difficulty:

Beginner

Prep Time:

15 mins

Cook Time:

30 mins

Serves:

6 servings (about 500g dip)

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item">500g cottage cheese (4% fat)</li><li class="ingredients-single-item">2 large onions, thinly sliced (about 400g)</li><li class="ingredients-single-item">30g Greek yogurt</li><li class="ingredients-single-item">15ml olive oil</li><li class="ingredients-single-item">10ml balsamic vinegar</li><li class="ingredients-single-item">5g garlic powder</li><li class="ingredients-single-item">10g fresh chives, finely chopped</li><li class="ingredients-single-item">5g fresh thyme leaves</li><li class="ingredients-single-item">2g black pepper</li><li class="ingredients-single-item">3g salt</li><li class="ingredients-single-item">5g Worcestershire sauce</li><li class="ingredients-single-item">2g dijon mustard</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size: 1 roll

🔥 Calories: 235 calories

🥑 Fat: 3 g

🧈 Saturated Fat: 0.5 g

🍞 Carbohydrates: 45 g

🍭 Sugar: 1 g

🍗 Protein: 7 g

🫀 Cholesterol: 0 mg

🧂 Sodium: 390 mg

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">Food processor or high-powered blender</li><li class="equipment-single-item">Fine mesh strainer or cheesecloth</li><li class="equipment-single-item">Heavy-bottomed skillet</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Start by straining your cottage cheese to remove excess liquid. Line a fine mesh strainer with cheesecloth or a clean kitchen towel, add the cottage cheese, and let it drain for about 30 minutes. This removes excess moisture for a thicker, creamier final texture.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>While the cottage cheese drains, prepare the caramelized onions. Heat olive oil in a heavy-bottomed skillet over medium-low heat. Add the thinly sliced onions with a pinch of salt and cook slowly, stirring occasionally, for about 25-30 minutes until they're deeply golden and sweet. Be patient here – proper caramelization takes time but creates that distinctive French onion flavor.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>When the onions are almost done, add the balsamic vinegar and scrape up any browned bits from the bottom of the pan. This deglazing process captures all the caramelized flavors. Remove from heat and let cool completely.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Transfer the strained cottage cheese to a food processor. Process until completely smooth and whipped, about 2-3 minutes. The protein structure in cottage cheese transforms from grainy to silky when properly processed, creating an airy, mousse-like texture.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>Add the Greek yogurt, garlic powder, Worcestershire sauce, dijon mustard, half of the fresh herbs, salt, and pepper to the whipped cottage cheese. Pulse a few times to combine thoroughly.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>Reserve about 2 tablespoons of the caramelized onions for garnish, then add the remaining onions to the food processor. Pulse just a few times to incorporate while maintaining some texture – you want visible pieces of onion throughout the dip.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>Transfer the dip to a serving bowl, cover, and refrigerate for at least 1 hour to allow the flavors to meld. The proteins in the cottage cheese will continue to set during chilling, creating a firmer texture.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Before serving, top with the reserved caramelized onions and remaining fresh herbs. For the best flavor experience, let the dip sit at room temperature for 15 minutes before serving – cold temperatures can dull the nuanced onion flavors you've developed.</li></ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in High-Protein Whipped Cottage Cheese French Onion Dip Recipe?

This dip combines cottage cheese, caramelised onions, Greek yoghurt, olive oil, balsamic vinegar, garlic powder, fresh herbs (chives and thyme), black pepper, salt, Worcestershire sauce, and Dijon mustard for a protein-rich twist on classic French onion dip.

How to cook High-Protein Whipped Cottage Cheese French Onion Dip Recipe at home?

Learn how to cook High-Protein Whipped Cottage Cheese French Onion Dip by first straining cottage cheese for creamier texture, then slowly caramelising onions until golden and sweet. Whip the cottage cheese until silky smooth, blend with seasonings and most of the onions, then chill to allow flavours to meld. Top with reserved onions and fresh herbs before serving.

Can you make French onion dip without sour cream?

Absolutely! This healthier version uses strained cottage cheese as the creamy base instead of sour cream. When properly whipped, cottage cheese creates a luxurious texture while significantly boosting protein content. The small amount of Greek yoghurt adds tanginess without the heavier fat content of traditional sour cream.

How long does homemade whipped cottage cheese dip last in the refrigerator?

When stored in an airtight container, this protein-rich dip stays fresh for up to 4-5 days in the refrigerator. The flavour actually improves after the first day as the caramelised onion notes fully infuse the creamy base. Stir well before serving if any separation occurs.

What's the secret to perfectly caramelised onions for French onion dip?

The key is patience and low heat. Cook thinly sliced onions over medium-low heat for 25-30 minutes, stirring occasionally but not constantly. This slow process allows natural sugars to develop without burning. Adding a splash of balsamic vinegar at the end enhances sweetness and deglazes flavourful browned bits.

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