I’m so excited to share this vegan French onion dip with you! It’s everything we love about the classic—sweet, jammy caramelized onions folded into a creamy base—yet totally dairy-free and super easy to make. Think deep savory flavor, gentle tang, and a lush texture that’s perfect with crackers, crudités, or spread on sandwiches. If you’re after a crowd-pleasing appetizer that feels comforting and nourishing, this one belongs in your snack rotation. And bonus point it only gets better the next day.
Why I love this recipe (as a nutritionist)
- Lighter and heart-friendly snack: we’ve swapped the sour cream, mayo, and cream cheese from the traditional recipe, for a lighter version combining cashews and dairy-free yogurt. It’s delicious and heart-healthy, without saturated fats.
- Low-sodium friendly: salt to taste and let the caramelized onions bring natural sweetness and depth
- Protein and healthy fats: a gentle boost from cashews and soy yogurt to help keep you full
- Whole-food ingredients: simple pantry staples
- Make-ahead magic: the flavor gets even better after chilling, so it’s perfect for hosting
Ingredient notes
- Yellow onions: dicing creates a jammy, scoopable texture; sliced onions are silkier—both work, but if you’re doing a sharing platter, diced might be better, to make it easier to dip without mess
- Raw cashews: blend into a creamy base; soak in boiling water for 30 minutes for ultra-smooth results
- Dairy-free yogurt: adds body and bright tang; use plain, unsweetened for the best flavor
- Worcestershire sauce: choose a vegan version for classic savoriness; see substitutions in the notes
- Chives: a fresh, oniony finish—fold some in and save extra for topping
How to make this recipe (summary)
Start by soaking cashews in boiling water for 30 minutes, then drain. Caramelize diced onions low and slow in a non-stick pan with a pinch of salt for 40–50 minutes, deglazing with splashes of water as needed—let them cool.
Blend cashews with soy yogurt, lemon juice, apple cider vinegar, Dijon, onion powder, garlic powder, cayenne, vegan Worcestershire, salt, and pepper until perfectly smooth. Fold in the cooled caramelized onions and chives. Chill in a lidded bowl for at least 2 hours (overnight is best), then taste and adjust seasoning. View recipe card below for detailed instructions.
Variations and tips
- Soy yogurt: plain, unsweetened soy yogurt gives the best creamy, tangy base
- Adjust heat: keep the pan medium-low; if onions brown too fast, reduce the heat and add a splash of water
- Diced vs. sliced: diced onions = jammy bits in every scoop; sliced onions = silkier strands—choose your texture
- Make a big batch: it takes the same amount of time to make more onions. Double the onions and keep the rest in the fridge for up to 5 days. Perfect as a sandwich spread, or to add to creamy pasta sauces or soups
- No Worcestershire? Mix 2 parts tamari with 1 part maple syrup for a quick, vegan sub
- Serving ideas: pair with our Almond Flour Crackers, Healthy Seeded Crackers, fresh veggies, or spread in wraps and sandwiches
- If you like this recipe, you’ll also love our Yogurt Garlic Confit Sauce, Healthy Beet Hummus, or Red Lentil Hummus Recipe.
Why you’ll love this vegan French onion dip TLDR
- Deeply savory
- Creamy texture
- Make-ahead
- Crowd-pleaser
- Gluten-free
FAQ
- Is this recipe gluten-free? Yes, the dip is naturally gluten-free; just serve with gluten-free crackers or veggies.
- Can I make it nut-free? Use sunflower seeds in place of cashews, then blend until smooth.
- What yogurt works best? Plain, unsweetened soy yogurt gives the creamiest body and balanced tang; coconut yogurt also works.
- How long does it keep? Store in an airtight container in the fridge for up to 5 days; stir before serving. It gets better the longer you keep it!
French Onion Dip (Homemade, Dairy-Free)
Creamy vegan French onion dip with soy yogurt and cashews, slow-caramelized onions, and chives. Blend, chill, and serve with crackers.
Equipment
- Mixing Bowl
- knife
- cutting board
- lidded bowl
- spatula
Ingredients
- 2 yellow onions - medium, diced (about 11.3 oz – 320 g)
- ½ tbsp (8 ml) olive oil
- ½ cup (65 g) raw cashews
- ¾ cup (195 g) dairy-free yogurt - soy yogurt recommended
- 1 tbsp (15 ml) lemon juice
- ½ tsp (2.5 ml) apple cider vinegar
- 1 tsp (5 g) Dijon mustard
- 1 tsp (2.3 g) onion powder
- ½ tsp (1.6 g) garlic powder
- ¼ tsp (0.4 g) cayenne pepper
- 1 tsp (5 ml) worcestershire sauce - use a vegan version; see notes
- sea salt flakes - to taste
- freshly cracked black pepper - to taste
- 2 tbsp fresh chives - chopped
Instructions
- Soak the cashews in boiling water for 30 minutes. Drain, and set aside.
- Caramelize the onions: Heat a large non-stick pan over medium-low heat and add the olive oil. Once warm, add the diced onions and a pinch of salt. Cook slowly, stirring every few minutes, until the onions become soft, golden, and jammy. This can take around 40 to 50 minutes, depending on your pan and heat. If they start to stick, add a splash of water and keep stirring. Low and slow is the key here for that rich, sweet flavor. Allow to cool down before adding to the cream.
- Blend the cream: In a small high-speed blender, add the cashews, yogurt, lemon juice, apple cider vinegar, Dijon mustard, onion powder, garlic powder, cayenne pepper, Worcestershire sauce, and a pinch of salt and pepper. Blend until perfectly smooth.
- Let it set: Transfer to a lidded bowl, add the caramelized onions, and let it set in the fridge for at least a couple of hours. But ideally overnight, so the flavors really have time to mix. Adjust salt and pepper to taste.
Notes
Worcestershire sauce: Although the original Worcestershire sauce is not vegan, many home-brand versions are vegan, so it’s important to read the label when purchasing. If you need a substitute in a pinch, mix ⅔ tamari with ⅓ maple syrup or another sweetener of your choice.
Salt: When adjusting the salt in this recipe, keep in mind what crackers or chips you will use to dip it in. They are usually quite salty, so you don’t want to overdo it with the salt; you can always adjust later.
Nutrition Information
Per Serving/Portion
Calories: 111 kcalCarbohydrates: 12 gProtein: 4 gFat: 6 gSodium: 143 mgFiber: 2 gVitamin A: 4 IUVitamin C: 6 mgCalcium: 71 mgIron: 1 mg
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May I know if this dip can be frozen ?
I don’t think it would freeze well 🥲
It’s ok. Thank you, this recipe looks great!
You’re going to love this Healthy French Onion Dip recipe! Make sure to rate it 5 stars and leave a comment if you enjoyed it!