Sweet Onion Dip | Nutrition Stripped #recipe #dairyfree
Eat Well Mar. 13. 2018

Creamy Sweet Onion Dip

Mar. 13. 2018
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

A dairy-free onion dip that uses sweet caramelized onions, nutritional yeast, raw cashews and more — and it’s about to be your new favorite dip.

I think we can all agree that French onion dip is a classic. It’s tangy, salty, creamy and cool — making it an easy gameday and party go-to. However, the traditional kind we all grew up eating definitely lacks the nutritional punch. That’s why I set out to create a dairy-free onion dip that checked all of the boxes — and tasted just as good — if not better.

This simple recipe delivers the perfect, irresistible tang that you’d expect in a great onion dip. Caramelized onions pair with protein-rich nutritional yeast and soaked raw cashews, a splash of lemon juice, garlic, olive oil, a dash of black pepper and an onion salt mix. The result is flavor-packed and delicious — all while being dairy-free, too.

Like cashew cheese and hummus, this dairy-free onion dip is great to make on batch cooking day. Simply make a batch, taste test it — of course! —and store in an airtight container so you can enjoy all week long. Eat it with your favorite raw or roasted veggies, on a lunchtime wrap, as part of your Nourish Bowl — the possibilities are endless!



Plant-Based Protein:

That nutritional yeast? It’s a great source of plant-based protein —and B vitamins and fiber — in a very small volume. Just 2 tablespoons of nutritional yeast contain 8-10g protein (depending on brand), and it’s a “complete” protein. Thanks to its strong flavor, it’s a great cheesy substitute without using any dairy. Read more about nutritional yeast here.

Healthy Fats:

We can thank the cashews and olive oil for a nice boost of healthy fats. Fats provide our body with a layer of protection, insulating our organs and keeping our core body temperature normal. They also help us digest fat-soluble vitamins such as A, D, E, and K to keep our brains, cells, hormones, tissues, hair, skin, and nails healthy, and provide the structural component to many cell membranes which are essential for cellular development.


Onions, garlic, and olive oil are all known for their antioxidant properties. Garlic, particularly, provides a good source of the mineral selenium, which is an antioxidant great in fighting inflammation. Olive oil is known for its high levels of Vitamin E and antioxidants, while also having anti-inflammatory properties.

Optimizer Option:

Opt for the highest quality extra virgin olive oil here if you can — it’s a difference you can taste in a recipe like this! Read more about the 5 quality ingredients you shouldn’t skimp on.


The Recipe

Serves 8-10



2 cups caramelized red onion (start with 2 medium-large red onion)

2 tablespoons olive oil

sea salt, black pepper

2 tablespoons nutritional yeast

Juice of 1/2 lemon

1 heaping cup raw cashews (soaked in water for at least 30 minutes to soften – then discard water)

1/2 tablespoon Trader Joes onion salt mix (or a generic mix of granulated onion, granulated garlic, minced onion, salt, green onion, dried chives to taste)

1 clove garlic, minced

Garnish with olive oil and chopped chives


Step 1

Carmelize onions: start by heating olive oil to medium heat in a large skillet, add the thinly sliced red onion, sea salt, and black pepper. Continue to stir the onions to coat with the olive oil and the onions will start to “sweat” — do this for about 5 minutes. At this point, the onions are soft and will be translucent.

Reduce heat to medium-low and continue to cook onions about 15–20 minutes, they’ll start to turn golden brown. The edges will start to brown and the onions may stick to the pan, this is okay, just add a tablespoon or two of water to scrape up the caramelized bits (flavor!).

Continue this process until the red onions look as pictured, slightly purple, yet golden brown — about another 15 minutes of cooking — have reduced significantly. They’ll be sweet to smell and taste.

Step 2

Combine ingredients in a high-speed blender, blend until smooth. Top with olive oil and chopped chives.


Store in an airtight glass container for up to 1 week — enjoy as a sandwich spread, dip, or add to grain in a grain and vegetable bowl.

If you make this recipe, I want to see your pics! Tag NS on Instagram @nutritionstripped and #nutritionstripped and be sure to upload your photos directly on this page. Scroll down to the bottom right-hand corner and submit away!

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