This Low Calorie Chip Dip is just 43 calories and is packed with 5g of protein per serving.

I also supplied you with healthy “dippables” like my Low Calorie Chip recipe, some protein packed chips, and more.

This low calorie French onion dip is protein packed and delicious, and best of all it can be made ahead of time. And leftovers can also be repurposed in sandwiches and salads (see recipe cards for great ideas).

Low Calorie Chip Dip

What You’ll Find in this Article:

Ingredients in Healthy Chip Dip (shopping list!)
How to Make Healthy Chip Dip
Low Calorie Chip Dip Recipe (recipe card!)
Nutrition and Calories in Chip Dip

Ingredients in Healthy Chip Dip

You can easily make this healthy protein dip vegan by using vegan Worcestershire sauce and unsweetened cashew yogurt.

I supplied some yummy options to dip into this recipe below in the recipe card. They include zucchini chips, low calorie chips, protein chips and more.

Shopping List for Protein Dip:

Olive Oil Spray
Yellow onions
Salt and pepper (see nutrition section for low sodium tips)
Frest thyme
Worcestershire sauce
Garlic cloves
0% Greek yogurt
Cold water (see notes on thinning dip in the recipe card below!)
Parsley (optional)

How to Make Healthy Chip Dip

I recommend chopping your onions very small. This means they will caramelize quicker and make a smoother dip. But if you prefer a chunky dip, feel free to chop them a little bigger.

I like to make this healthy protein dip ahead of time, it makes parties and get togethers easier. All you need to do is mix and cover. Then place in the fridge. When you’re ready to serve, give it another quick stir and serve.

How to Make Skinny Chip Dip:

Spray sauté pan with olive oil and heat over medium heat.
Add onions, salt, pepper and thyme, and cook, stirring gently until the onions start to soften.
Reduce heat to medium-low heat and continue to cook onions, stirring every few minutes, until they are starting to brown. (About 10 minutes)
Add in the Worcestershire sauce and the garlic, and stir scraping the bottom of the pan until you can smell the garlic. (About 2 minutes)
Move the onions to a large bowl and place in the fridge for 20 minutes until room temperature.
Add the greek yogurt to the bowl along with the water, and mix well.
Taste, and add more salt, pepper, or Worcestershire sauce as needed. Add more water 1 teaspoon at a time to thin as desired.
Serve cold with chips, veggie sticks, or use as a sandwich smear.

Low Calorie Chip Dip Recipe

This low calorie high protein chip dip is low cost and packed with flavor. I know you’ll love it! Here are more low calorie dips for chips I think you’ll love.

More Low Calorie Dip Recipes:

Low Calorie Chip Dip

Lose Weight By Eating

This Low Calorie Chip Dip is just 43 calories for 1/4 cup and it's packed with 5g of protein!

You can make low calorie dip this ahead of time and place it in the fridge. Then when it's time to serve, just give it a quick mix and serve it with your favorite chips and veggie sticks.

Special Tip: Use leftover dip as sandwich spreads, wrap smears, over toast, bagels, or thin it with more water and use it as a delicious salad dressing!

5 from 1 vote

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Prep Time 5

Cook Time 25

Total Time 30

Course Appetizer, dip

Cuisine American

Servings servings

Calories 43 kcal

Ingredients

Olive Oil Spray
2 large yellow onions minced
¼ teaspoon salt
¼ teaspoon pepper
¼ teaspoon thyme minced
1 teaspoon Worcestershire sauce
3 garlic cloves minced
2 cups 0% Greek yogurt
2 tablespoons cold water
1 tablespoon chopped parsley (optional)

Serve With:

Instructions

Spray sauté pan with olive oil and heat over medium heat.
Add onions, salt, pepper and thyme, and cook, stirring gently until the onions start to soften.
Reduce heat to medium-low heat and continue to cook onions, stirring every few minutes, until they are starting to brown. (About 10 minutes)
Add in the Worcestershire sauce and the garlic, and stir scraping the bottom of the pan until you can smell the garlic. (About 2 minutes)
Move the onions to a large bowl and place in the fridge for 20 minutes until room temperature.
Add the greek yogurt to the bowl along with the water and parsley, and mix well.
Taste, and add more salt, pepper, or Worcestershire sauce as needed. Add more water 1 teaspoon at a time to thin as desired.
Serve cold with chips, veggie sticks, or use as a sandwich smear.

Nutrition

Serving: 0.25cupCalories: 43kcalCarbohydrates: 5.8gProtein: 5gFat: 0.1gSaturated Fat: 0gCholesterol: 0mgSodium: 99mgPotassium: 120mgFiber: 0.8gSugar: 3.5gCalcium: 61mgIron: 0mg

Keyword Greek Yogurt Chip Dip, Healthy Chip Dip, Low Calorie Chip Dip, Skinny Chip Dip

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Nutrition and Calories in Chip Dip

Low Sodium Tips: Use low sodium Worcestershire sauce. Also omit the salt in the recipe all together. Add 1 teaspoon lemon zest to the pan when you add in the garlic. Also add in 1 teaspoon lemon juice to the dip when you mix it all together. Taste and add more lemon juice as needed.