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    Home » Simple Vegan Recipes

    Healthy Vegan French Onion Dip Recipe

    Last Modified: Mar 15, 2021 by Becky Striepe

    Disclosure: This post may contain Amazon affiliate links. As an Amazon Associate I earn from qualifying purchases. See my Privacy Policy for more details.

    Recipe Print

    Disclosure: This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #TrySomeTHINGood #CollectiveBias

    Vegan French Onion Dip is a grown-up spin on a slumber party classic. Perfect for dipping as a snack or as part of your next party spread!

    overhead photo of vegan french onion dip on a party platter

    When I was in grade school, French onion dip was a slumber party must-have. Remember the one you'd get in the tins next to the ruffled chips? My folks didn't let us have junky food like that in the house, so it was such a special treat to indulge in that rich, creamy dip.

    Even my health-conscious mom would have let us have this Vegan French Onion Dip, though!

    More Dippy Goodness: Buffalo Tofu Bites with Dilly Tahini Dipping Sauce, 3-Ingredient Whipped Peanut Butter Dip

    Before we get into the recipe, I do want to say that this is not your typical French onion dip. It has those same notes -- creamy, oniony, decadent -- but it contains no dairy and no processed ingredients.

    dipping a cracker into onion dip

    Dipping with GOOD THiNS

    I developed this dip recipe to pair with one of my new favorite snacks: GOOD THiNS.

    These crispy little bites contain real food ingredients, and I love that I can have the crisp crunch of a chip without the ick feeling that I get after eating a bunch of chips.

    GOOD THiNS in a shopping cart
    grocery store aisle

    I found my GOOD THiNS- The Potato One- Sweet Potato at my local Kroger. Find your local Kroger to get your GOOD THiNS.The Kroger near me carries a great selection of GOOD THiNS, including:

    • GOOD THiNS- The Beet One- Balsamic Vinegar & Sea Salt - This new variety combines a mild salt and vinegar tang with the sweet, sweet goodness of beets.
    • GOOD THiNS- The Wheat One- Ancient Grains - These contain ancient grains, like quinoa and millet. They're 100% whole wheat and super delicious.
    • GOOD THiNS- The Potato One- Sweet Potato - A classic, and Darrol's favorite. They contain real sweet potatoes and have 60% less fat than regular fried potato chips.

    GOOD THiNS start with a wholesome base, like potato or rice, then layer on the herbs, spices, and more flavorful veggies. They contain no artificial flavors, colors, cholesterol, partially hydrogenated oils or high fructose corn syrup. Boom.

    Before GOOD THiNS contacted me about teaming up, I'd only had GOOD THiNS- The Potato One. Darrol is obsessed with these and begs for them every time we are at the store. He was thrilled when I told him that we could get two boxes this time! I got the Sweet Potato variety that I know he loves and GOOD THiNS- The Beet One- Balsamic Vinegar & Sea Salt, because I am crazy for salt and vinegar.

    That French Onion Dip, Tho

    But back to that dip! It starts out with a tangy tahini sauce base, then adds roasted onions, a clove of roasted garlic and a touch of parsley.

    Everything comes together in the blender, like all of my favorite dips and dressings, so it's super easy, too!

    It's really that easy, so fire up that oven, dust off your blender, and let's do this!

    Vegan Onion Dip is a grown-up spin on a slumber party classic. Perfect for dipping as a snack or as part of your next party spread!

    Vegan French Onion Dip

    Vegan French Onion Dip is a grown-up spin on a slumber party classic. Perfect for dipping as a snack or as part of your next party spread!
    Prevent your screen from going dark
    5 from 2 votes
    Print Pin Rate
    Course: Sauces and Dressings
    Cuisine: Vegan
    Keyword: vegan french onion dip
    Prep Time: 30 minutes
    Cook Time: 30 minutes
    Total Time: 1 hour
    Servings: 8
    Calories: 138kcal
    Author: Becky Striepe

    Ingredients

    Roasted Onion Ingredients

    • 2 cups diced sweet onion - (A medium Vidalia should do the trick.)
    • 1 clove garlic
    • 2 tablespoons olive oil
    • ½ teaspoon sea salt

    Dip Ingredients

    • ½ cup water
    • ½ cup tahini
    • 6 tablespoons lemon juice
    • 1 teaspoon onion powder
    • ½ teaspoon garlic powder
    • 1 tablespoons loosely-packed parsley

    Instructions

    Roasting the Onions

    • Preheat the oven to 425F.
    • In an 8x8" glass pan, toss together the onion, garlic, oil, and salt. Bake for 30-35 minutes, stirring every 10 minutes, until they're nice and browned. This is longer than you'd normally roast onions, that that's no accident. During the last 15 minutes of cooking, check in every 5 minutes and stir. You want lots of sweet, crispy browned onions to come out of this pan!

    Making the Dip

    • Reserve ½ cup of the roasted onions.
    • Add the remaining roasted onions, the clove of roasted garlic, any oil remaining in the pan, and the Dip Ingredients to your blender. Puree until smooth, adding more water by the tablespoon, as needed, to get things moving.
    • Transfer to a small bowl, and stir in the reserved roasted onions.
    • Chill until you're ready to serve. Make sure you serve with plenty of chips for dipping!

    Nutrition

    Nutrition Facts
    Vegan French Onion Dip
    Amount per Serving
    Calories
    138
    % Daily Value*
    Fat
     
    12
    g
    18
    %
    Saturated Fat
     
    2
    g
    10
    %
    Polyunsaturated Fat
     
    4
    g
    Monounsaturated Fat
     
    6
    g
    Sodium
     
    155
    mg
    6
    %
    Potassium
     
    133
    mg
    4
    %
    Carbohydrates
     
    7
    g
    2
    %
    Fiber
     
    1
    g
    4
    %
    Sugar
     
    2
    g
    2
    %
    Protein
     
    3
    g
    6
    %
    Vitamin A
     
    11
    IU
    0
    %
    Vitamin C
     
    7
    mg
    8
    %
    Calcium
     
    32
    mg
    3
    %
    Iron
     
    1
    mg
    6
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Tried this recipe? Share your photo!Mention @GlueAndGlitter on Instagram or Twitter!

    More Vegan recipes

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    About Becky Striepe

    Headshot of Becky Striepe in front of a teal wall

    Hi there! I'm Becky Striepe (rhymes with sleepy), and I love using gadgets and shortcuts to create easy vegan comfort food recipes for busy people. Whether you love your Instant Pot, your air fryer, or just love delicious plant-based meals, stick around. You'll like it here.

    Learn more about me >>>

    Reader Interactions

    Comments

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      Recipe Rating




    1. Jessica

      September 21, 2019 at 11:47 pm

      5 stars
      Super yummy with root veggie chips!

      Reply
      • Becky Striepe

        September 23, 2019 at 10:24 am

        Oh yum! I'll have to try it with those chips next time.

        Reply
    2. Sarah De la Cruz

      August 25, 2017 at 1:48 am

      I love the flavor of onions (there's something my 7 year old self never thought I'd say!)! I also love that your dip is nut free—tahini is our staple around here!

      Reply
      • Becky Striepe

        August 25, 2017 at 7:56 am

        Yay! I hope your boys enjoy it!

        Reply
    3. Cadry

      August 17, 2017 at 11:46 pm

      Oh, my gosh. I used to love onion dip so much. What a great idea to use tahini for creaminess. This sounds like the perfect party addition!

      Reply
      • Becky Striepe

        August 18, 2017 at 7:51 am

        Thank you, Cadry!

        Reply
    4. Mel | avirtualvegan.com

      August 16, 2017 at 7:21 pm

      That dip looks awesome and the perfect accompaniment to the crackers! I would love to try the sweet potato variety!

      Reply
      • Becky Striepe

        August 16, 2017 at 9:17 pm

        Thank you, Mel! The Sweet Potato Ones are so addictive!

        Reply
    5. Amy Katz from Veggies Save The Day

      August 16, 2017 at 1:20 pm

      5 stars
      This onion dip looks so yummy! I think I'll add it to my Thanksgiving menu. And I've heard those crackers are delish!

      Reply
      • Becky Striepe

        August 16, 2017 at 3:04 pm

        Thank you, Amy! I'm a big fan of both!

        Reply
    6. Heather

      August 16, 2017 at 9:07 am

      This looks incredible! My family would really enjoy this dip and GOOD THiNS, adding to my weekly meal plan for a fun after school surprise! #client

      Reply
      • Becky Striepe

        August 16, 2017 at 10:11 am

        Enjoy it, Heather!

        Reply
    7. Jenn

      August 15, 2017 at 10:31 pm

      I'm obsessed with these crackers. The beet ones are the best. I can eat the whole box! Your dip looks so yummy too!

      Reply
      • Becky Striepe

        August 15, 2017 at 10:42 pm

        Thank you! They are so good. I like the beet and the sweet potato. Both are so good!

        Reply
    8. Dianne

      August 15, 2017 at 2:00 pm

      I love onion dip! I haven't had it much as a vegan, so thank you for the recipe! Those crackers look so good – I want to try the beet ones.

      Reply
      • Becky Striepe

        August 15, 2017 at 2:04 pm

        Thank you! The beet ones are really good. Darrol is obsessed with the sweet potato. He was over the moon when he saw that I'd picked up a box at the store.

        Reply
    9. Sarah

      August 15, 2017 at 1:32 pm

      Yum! Those Balsamic Beet Thins look amazing! I also love that vegan bowl!!

      Reply
      • Becky Striepe

        August 15, 2017 at 1:45 pm

        They are so good! And thank you! It's a Jeanette Zeiss Ceramics bowl!

        Reply

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    About Me

    Glue and Glitter
    Hi! My name is Becky Striepe (rhymes with “sleepy”). I love using gadgets and shortcuts to create easy vegan comfort food recipes for busy people. Whether you love your Instant Pot, your air fryer, or just love delicious plant-based meals, stick around. You'll like it here. → READ MORE

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