Low Sodium French Onion Dip

low sodium french onion dip
5 from 1 vote
Sodium58 mg
Potassium 22 mg
Phos 4 mg
Protein 1 g
Cals 87 kcal
Carbs 2 g
I love caramelized onions on almost anything. Which is why I also love this easy to make french onion dip. Most store-bought french onion dips are pretty high in sodium in order to preserve them for months on end. The key to this recipe is to really render down the onions so they are beautifully caramelized and packed with flavor.
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins

Low Sodium French Onion Dip

Course Side Dish
Cuisine French
Servings 16
Calories 87 kcal


  • cup White Onion
  • 1 cup Low Sodium Sour Cream (Daisy, Sour Cream, Light)
  • ½ cup Low Sodium Mayonnaise (Hellmann's Mayonnaise)
  • ½ tsp Garlic Powder
  • ¼ tsp Ground white pepper
  • 2 tbsp Olive Oil


  • Heat the oil in a large pan over medium heat; add the onions and red pepper flakes. Cook down, while remembering to stir, for about 20 minutes or until fully caramelized and golden brown.
    20 Minute Timer
  • Remove the onions from the pan and put them into a small bowl. Place them uncovered into the freezer for about 5 minutes to help cool them down faster. This step is optional, you can let the onions cool at room temperature if you'd like.
    5 Minute Timer
  • In a medium mixing bowl, mix together the onions, sour cream, mayonnaise, garlic powder and white pepper.
  • Cover with plastic wrap and refrigerate for at least 3 hours before serving.
    3 Hour Timer


Nutrition Facts
Amount Per Serving (2 tbsps)
Calories 87 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 2g13%
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Cholesterol 8mg3%
Sodium 58mg3%
Potassium 22mg1%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 2g2%
Protein 1g2%
Vitamin B1 1mg67%
Vitamin B2 1mg59%
Vitamin B3 1mg5%
Vitamin B5 1mg10%
Vitamin B6 1mg50%
Vitamin C 1mg1%
Vitamin E 1mg7%
Vitamin K 1µg1%
Calcium 3mg0%
Copper 1mg50%
Folate 3µg1%
Iron 1mg6%
Manganese 1mg50%
Magnesium 2mg1%
Phosphorus 4mg0%
Selenium 1µg1%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Low Sodium, salt-free
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2 thoughts on “Low Sodium French Onion Dip”

  1. I have noticed in several places, including this one, that the sodium in the verbage is much different than the sodium numbers in the nutrition charts.

    • Hey Garnet,

      I’m sorry about that!

      When recipes are adjusted, the nutrition information (in the green boxes and down below inside the Nutrition Sheet) automatically propagates. Any mentions of nutrient levels in the middle of paragraphs, unfortunately, don’t auto-propagate when the recipe is updated, and sometimes we forget to update them!

      This is actually how I learned to stop putting the exact nutrient levels of the recipes on Pinterest Pins. Because once the pin is up, you can’t change it! I would adjust a recipe and realize the Pinterest Pin no longer matched…

      I’m making a conscious effort to stop putting nutrient levels inside paragraphs in an effort to standardize the recipes across the whole platform and third parties as well.

      I’m sorry for the inconvenience on that, as the website is also in the middle of a complete overhaul. I hope to fine-tune, standardize and double-check everything during this process.

      I appreciate your concern and thank you for reaching out.

      You can also contact me directly at info@cukebook.org or by using the contact form here.



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