Colorful assortment of sauces in blue ceramic bowls on a wooden board, perfect for snacks.

No Cook~10 min

French Onion Protein Dip

Name: French Onion Protein Dip
Prep time: 10 min
Total time: 10 min
Yield: 11 servings
Ingredients: 255 g Greek yogurt, plain, nonfat (0%); 35 g Mayonnaise, light; 14 g Lipton Onion Soup Mix, dry; 10 g Lime juice, fresh; 3 g Garlic blend, seasoning; 18 g Water

This French Onion Protein Dip contributes 2g protein and 23 calories per serving with zero cooking involved. Mix and portion into 11 servings in under 5 minutes for grab-and-dip meal prep throughout the week. Layer it with lean proteins and vegetables to add satiety and flavor without derailing your cut.

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Ingredients

11 servings

•
255 g Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
•
35 g Mayonnaise, Light
•
14 g Lipton Onion Soup Mix, Dry
•
10 g Lime Juice, Fresh
•
3 g Garlic Blend, Seasoning
•
18 g Water

Instructions

1Add the nonfat Greek yogurt and light mayonnaise to a large mixing bowl.
2Sprinkle the Lipton onion soup mix, garlic blend, and fresh lime juice over the dairy mixture.
3Whisk all ingredients together for 2–3 minutes until completely smooth and no lumps remain; the mixture should be uniform in color and texture.
4Divide evenly into 11 airtight containers (approximately 2 tablespoons per container) while the dip is fresh.
5Seal containers and refrigerate for at least 1 hour before serving to allow flavors to develop fully.
6Store refrigerated for up to 10 days; stir briefly before each use.

Notes

Built on the Greek Yogurt Sauce Base. The longer it sits, the better it gets — make it a day ahead if possible. Use as a veggie dip, chip dip, or burger spread. Half a packet of Lipton Onion Soup Mix is the right amount — a full packet is too salty.

Nutrition — Per Serving

calories

protein

fat

Carbohydrates: 2g

11 servings per batch · ~30g each

Macro data sourced from USDA FoodData Central

Sauces can't be added as standalone meals

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Common questions

How much protein does French Onion Protein Dip have per serving?

Each serving contains 2g of protein and 23 calories, with 0g fat and 2g carbs. This dip is formulated as a low-calorie flavor addition to support your main protein sources rather than contribute meaningful protein itself.

How long does French Onion Protein Dip take to make?

Quick prep with no cooking required—you can batch 11 servings in just a few minutes. Since it's shelf-stable after mixing, you can prepare it early in the week and use it as needed with meal prep vegetables or lean proteins.

Is French Onion Protein Dip good for fat loss?

At only 23 calories and 0g fat per serving, this dip fits cleanly into fat loss nutrition without impacting your daily deficit. Use it to add savory flavor to chicken, turkey, or vegetable-based meals while keeping calories and macros on track.