French Onion Protein Dip
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.
Ingredients
- •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
- 1Whisk all ingredients together until smooth. Refrigerate at least 1 hour before serving — the flavors develop significantly as it sits. Keeps up to 10 days in a sealed jar. Stir before each use. Makes approx. 11 servings (2 tbsp each).
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
23
calories
2g
protein
0g
fat
- Carbohydrates
- 2g
11 servings per batch · ~30g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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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.
