5-Minute French Onion Cottage Cheese Dip

This 5-Minute French Onion Cottage Cheese Dip is packed with protein making it not only delicious, but incredibly satisfying! Serve with veggies, crackers or chips for a balanced snack that will keep you full and energized between meals. 

The foodie and Registered Dietitian in me is always trying to develop quick and simple snacks that not only taste delicious but also help to keep you full and energized throughout the day with blood sugar balancing combos. From my smoothies (like this everyday green smoothie) to this cottage cheese with peaches and mint bowl, you’ll find that these are all quick and satisfying snacks. 

If you’ve been following me for a while you may have noticed that my snack recipes usually contain protein, fiber, and nourishing fats (aka the PFF combo) and this French Onion Cottage Cheese Dip is no exception.

Not only does it provide a good dose of nutrition, it also tastes exactly like French onion dip (aka chip dip) – one of my all time faves. It’s so creamy and flavorful plus it only takes 5 minutes to whip up. Enjoy it with some fresh veggies, crackers, pitas or chips as a snack or make a big batch of it and serve as an appy at your next party. Trust me, you won’t regret it.  

What You Need For This Cottage Cheese Dip & Substitutions

Cottage cheese: I love uisng cottage cheese as a creamy base for dips like in this delicious Warm Queso Dip or my version of the Quick-baked Cottage Cheese Pizza Dip. While it might not be a traditional ingredient in classic French onion dip, I used it because it’s a protein-rich alternative that doesn’t change the flavor of the dip. I had my husband taste test and he agreed that this tasted just like the classic. 

If you don’t have cottage cheese, you can substitute for plain Greek yogurt (another high protein option) or mayo or a combo of the two. I like 5% or higher for the Greek yogurt to give it a creamier and less bitter taste.

Sour cream: Sour cream also adds to the creaminess of the dip plus it adds that tanginess we all love in French onion dip. It also adds a bit of fat which provides that satiety factor – the thing that makes us feel not just full, but satisfied after eating. You can substitute for mayo or Greek yogurt or a combo of the two.  

French onion soup mix: When I first started developing this recipe, I was playing around with different herbs and aromatics to get that delicious French onion taste. The list of ingredients kept growing and the recipe kept getting more and more complicated. Not at all the kind of recipe a busy mom wants to make. 

I decided to test it out with some French onion soup mix which was a hack I used to do in my college days. I happened to have some in the pantry and the dip was perfect! Sometimes the simplest solutions are right in front of you. With the soup mix, this recipe only requires 4 ingredients and takes 5 minutes to make. 

You can use whatever French onion soup mix you prefer or make your own at home. A typical mix will have dried onion flakes, beef stock powder, onion powder, celery seed plus other herbs depending on preference. 

Dried parsley: The dried parsley adds a pop of color and some freshness to this dish. You can use fresh parsley or leave it out if you don’t have any on-hand. 

How To Make This Dip

Nutritional Benefits of Cottage Cheese

Cottage cheese is having a resurgence in popularity and I’m so happy to see people loving on this nourishing ingredient. A ½ cup serving of cottage cheese has 17g of protein, 30% of your daily requirement for vitamin B12, and approximately 20% of your DV of selenium. 

Its nutritional profile is what makes it ideal as a snack. I love it in this cottage cheese bowl with fresh peaches, strawberry ice cream, or on toast with heirloom tomatoes.  

Are Copycat Recipes Still Intuitive Eating?

As an intuitive eating dietitian, I’m often asked if making a copycat recipe or “healthifying” a recipe is still intuitive eating and my response is always the same. It’s all about intention. 

You see, intuitive eating focuses on listening to your body’s hunger and fullness cues, as well as honoring your cravings and preferences without judgment. It encourages a healthy relationship with food, free from dieting or feeling guilty after eating. At the end of the day, it’s about eating in a way that feels satisfying and nourishing for your individual needs.

Life in the kitchen does not need to be all or nothing. You can enjoy the original French onion dip (I love Heluva Dip) AND this copycat recipe. You’ll never see me avoiding this whichever version is offered. 

With that said, I love finding ways to add more nutrition or satisfaction to recipes without sacrificing flavor or enjoyment. By using cottage cheese as the base, you get an extra boost of protein which makes this snack more filling, providing stable energy on busy days. It’s all about intention. You can ask: “am I making these changes to restrict or because I feel guilty?” or “do these swaps help me feel more full and satisfied without feeling like I’m missing out”.

Focusing on what you can add instead of what you need to cut out is also a powerful reframe. Some days the original may be just what hits the spot and other days you may be looking for a bit more nutrition. Both are OK – honoring your needs physically, mentally and emotionally is the important part! 

Cottage cheese is such a fun and versatile way to add a boost of nutrition to different recipes so I’v been playing around with it a lot lately like these delicious protein-packed pancakes or my pesto and spinach eggs. If you are doing it because it’s what feels good to you and is not due to rules or restriction then that is the intuitive eating way! 

How to Meal Prep French Onion Dip

This is a great meal prep dip, especially if you’re wanting to enjoy it throughout the week as a mid-afternoon snack. The serving size of this recipe is approximately 4 to 5 servings and the dip lasts in the fridge for 5 to 7 days. 

If you’re making a batch of this on Sunday, multiply the recipe by how many servings you want. You can keep it in one container to dig into as needed, or divide it evenly between small mason jars (I love these ones) and pre-cut some veggies. When you’re ready for your snack, serve with those pre-cut veggies and some crackers or chips and enjoy! 

How to Elevate This Recipe

If you have some extra time or some extra ingredients lying around, you can take this dip to the next level. Here are a few suggestions to get your creative juices flowing!

Caramelized or frizzled onions: For a more authentic French onion soup taste, top this dip with some caramelized or frizzled onions. 

Fresh Herbs: Add any fresh herbs like chives, dill, or parsley into the dip. Chop them finely and mix them in or sprinkle on top for an extra burst of color and freshness.

Crispy Bacon Bits: If you’re not vegetarian, crispy bacon bits can add some delicious flavor to this dip. 

Roasted Garlic: Roast some garlic and add it into the dip for a mild flavor that pairs perfectly with the onions. 

If you make this High Protein French Onion Cottage Cheese Dip, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! Xo

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