French Onion Dip: A Keto Diet Friend Or Foe?

French onion dip is a classic American appetiser, usually made with a packet of Lipton's Onion Soup mix. However, it is possible to make a healthier, keto-friendly version of this dip from scratch, using ingredients such as sour cream, cream cheese, garlic, and fresh or caramelised onions. This homemade version is not only delicious but also avoids the hidden additives and fillers found in store-bought dips.

French onion dip is keto-friendly

French onion dip is a keto-friendly appetizer or snack option, perfect for parties or game-time snacking. It is usually made with a packet of onion soup mix, but homemade versions are healthier and allow you to control the ingredients, ensuring they are fresh and additive-free.

Ingredients

The main ingredients in a keto-friendly French onion dip are:

• Onions: White, yellow, or brown onions are slowly cooked and caramelized to develop a great flavor.
• Sour Cream: This forms the creamy base of the dip and can be substituted with nonfat plain Greek yogurt or mayonnaise.
• Cream Cheese: This helps to thicken the dip and adds a cheesy flavor.
• Butter: Salted butter is preferred for caramelizing the onions, but unsalted butter with added salt works too.
• Seasonings: Garlic, garlic powder, chives, parsley, thyme, cayenne pepper, black pepper, and sea salt are commonly used to enhance the flavor.

Preparation

The preparation method for French onion dip is straightforward:

• Caramelize the onions: Melt butter in a pan, add onions, and cook until browned and soft.
• Make the dip base: In a separate bowl, mix sour cream, cream cheese, and any additional ingredients like mayonnaise, garlic, and seasonings.
• Combine and chill: Stir the caramelized onions into the dip base, add any desired garnishes, and chill for at least 30 minutes to allow the flavors to combine.

Keto-Friendly Dippers

French onion dip can be served with a variety of keto-friendly dippers:

• Low-carb vegetables: Celery, cucumber sticks, raw cauliflower, broccoli, radishes, bell peppers, cucumber slices, and carrots.
• Keto crackers: Almond flour crackers, flax seed crackers, chia hemp flexseed crackers, or sour cream chive crackers.
• Low-carb tortilla chips: Cut low-carb tortillas into triangles, bake in the oven, and serve as crispy chips.

Nutritional Information

The nutritional content of French onion dip can vary depending on the specific ingredients and proportions used. However, it is generally considered keto-friendly due to its low carbohydrate content. For example, one recipe provides 145 calories per serving, with only 2.5 grams of carbohydrates.

In summary, French onion dip is a delicious and keto-friendly option for those following a ketogenic diet. It can be easily prepared at home using fresh ingredients and served with a variety of keto-approved dippers.

It's easy to make

French onion dip is easy to make at home and is a great keto-friendly appetizer or snack for any occasion. The key to this tasty dip is caramelizing the onions, which gives them a great flavor. While it may take some time, it is worth it for the taste that the onions release.

Ingredients:

• 2 medium onions, finely chopped
• 2 tablespoons butter
• 2 cloves garlic, minced
• 4 oz cream cheese, softened
• 1/2 teaspoon onion powder
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon black pepper
• 1 cup sour cream
• 1 tablespoon mayonnaise

Instructions:

• Heat the butter in a medium frying pan over medium heat.
• Add the onions, garlic, salt, pepper, cayenne pepper, and onion powder.
• Cook for 5 minutes, stirring occasionally, then turn the heat down to low and cook for an additional 15-20 minutes until the onions are soft and golden. Remove from heat and allow to cool.
• In a medium bowl, mix the cream cheese, sour cream, and mayonnaise until smooth.
• Stir in the cooked onions.
• Refrigerate for at least 30 minutes to allow the flavors to develop before serving.

This French onion dip can be served with vegetable crudites such as celery and cucumber sticks, raw cauliflower and broccoli florets, and raw radishes. It also goes well with crunchy crackers like chia hemp flexseed crackers or sour cream chive crackers.

The great thing about making your own French onion dip is that you know exactly what goes into it, and you can taste test as you make it! So why not give it a try and enjoy a delicious and easy-to-make keto-friendly snack?

Caramelizing the onions is key

To caramelize onions, melt some butter in a large skillet or pot over medium heat. Once melted, add the onions and season with salt and pepper. Cook for 5 minutes, stirring occasionally, then turn the heat down to low and continue cooking for 15-20 minutes, or until the onions are soft and golden. For even more flavour, you can add a splash of wine or a little beef or chicken broth to the onions as they cook.

Once the onions are caramelized, they can be added to a mixture of sour cream, cream cheese, and seasonings to make a delicious and creamy French onion dip. This dip can be served with chips, crackers, or vegetables and is perfect for parties or holiday gatherings.

The key to successful caramelization is patience and allowing the onions to cook slowly. It can take up to an hour or more, depending on the size of the onions and the desired level of caramelization. The low and slow approach ensures that the onions don't burn and allows their natural sugars to develop, resulting in a sweet and fragrant flavour that is well worth the wait.

Some recipes call for additional ingredients to enhance the flavour of the caramelized onions. These can include garlic, sugar, wine, Worcestershire sauce, or soy sauce. These ingredients can be added during the cooking process or mixed in with the onions and dairy base at the end.

In conclusion, caramelizing the onions is a crucial step in making French onion dip. It transforms the onions both in terms of flavour and texture, resulting in a sweet, fragrant, and sticky base that elevates the dip and makes it a true crowd-pleaser. So, when making French onion dip, take the time to caramelize those onions—your taste buds will thank you!

Store-bought dips may contain additives

Another common additive, carrageenan, is used as a thickening agent in dips and other dairy products. While the verdict on its health risks is still undecided, some evidence suggests that it may cause gastrointestinal issues or contribute to intestinal inflammation.

Artificial dyes and coloring agents, such as Red 40, Blue 1, Yellow 5, and Yellow 6, are also found in many store-bought dips. These artificial colors have been linked to possible hypersensitivity reactions, and Red 40 and Yellow 5 are further associated with potential carcinogenic effects.

Industrial caramel coloring, often used in cheese dips, is produced using chemical reactions involving ammonia and sulfites at high temperatures and pressures. This process forms 4-methylimidazole, a compound linked to cancer in animal studies. Due to this, California now mandates that foods containing caramel color carry potential cancer-causing agent labels.

Potassium sorbate, a mold inhibitor found in some dips, has been linked to possible mutagenic effects on DNA in certain studies, raising further health concerns.

When purchasing dips, it is important to read the ingredient list and nutrition information panel rather than relying on nutritional claims on the front of the package. By being aware of these additives and their potential health risks, you can make more informed choices and opt for dips with simpler, more natural ingredients.

It can be served with keto crackers

Keto crackers are a great option to serve with French onion dip. They are a low-carb, grain-free snack option that can be easily made at home or purchased from the market.

If you want to make keto crackers at home, all you need are a few simple ingredients and 15 minutes of your time. The basic ingredients include almond flour, shredded cheese, salt, and water. You can also add spices and seasonings of your choice to add extra flavor to your crackers. Simply blend the ingredients, roll out the dough, cut it into squares, and bake for 10-12 minutes.

Keto crackers are a perfect crunchy and crispy snack option that can be served with dips like French onion dip. They are a great substitute for traditional crackers, providing a delicious and healthy option for those on a keto diet.

When serving French onion dip with keto crackers, it is important to consider the portion size. The crackers are usually small, so it is recommended to make a bigger batch or serve them with other low-carb options like vegetables or flax seed crackers. This ensures that your guests have enough to dip and enjoy without feeling restricted by the serving size.

By serving French onion dip with keto crackers, you can indulge in a delicious and satisfying snack while staying on track with your keto diet. It is a great option for gatherings, holidays, or simply as a tasty treat during your day.

Frequently asked questions