This Super-Creamy Onion Dip Recipe Has 2 Healthy Secret Ingredients by Elisa Schmitz

This Super-Creamy Onion Dip Recipe Has 2 Healthy Secret Ingredients

If you ask me, dip makes everything better. Whether it's the flavor or simply the fun of it, dunking your food into a creamy dip enhances the taste and the experience.

But there is a downside to dips – especially creamy ones. Typically, creamy dips may mean dips that are high in fat and/or calories, and low in vitamins and/or nutrients. That's why I decided to modify the latest batch of onion dip I made when friends came to visit.

This super-creamy onion dip snack recipe has two secret ingredients that boost nutrition: fresh lemon juice, which has many health benefits, and – wait for it – cottage cheese. Yes, I used low-fat cottage cheese instead of sour cream! How can cottage cheese be creamy and not lumpy, you ask? That's the magic of a good blender!

It turns out that there are many substitutions you can make if you prefer not to use sour cream (or if you simply don't have any on hand): plain Greek yogurt, cream cheese, mayonnaise, buttermilk, coconut milk, Mexican crema, kefir, crème fraîche and, my new personal favorite, cottage cheese. Low-fat cottage cheese is my favorite sour cream substitute because cottage cheese has about four times more protein and significantly less fat and calories compared to sour cream. Seriously!

In general, to substitute cottage cheese for sour cream, you simply blend 1 cup of small curd cottage cheese with 4 tablespoons of milk and 2 teaspoons of lemon juice. Blend it up to get rid of the lumps and voila! You may not even notice the difference. But to make this dip, I wanted an extra-creamy texture, so I used heavy whipping cream instead of milk. The result was pure WOW! Our friends raved about the dip and were shocked to learn that it was made with low-fat cottage cheese (bonus: this onion dip is vegetarian and gluten-free).

This simple dip recipe also includes a packet of onion soup mix, so the whole thing came together in only about five minutes. Highly recommend this more nutritious dip for your next get-together or for simple gameday snacking you can feel good about!

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Cuisine: American
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Servings: 20


  • 1 container (16 ounces) low-fat cottage cheese
  • 1/2 cup heavy whipping cream
  • juice of 1 lemon (about 2 to 3 tablespoons)
  • 1 packet (about 2 ounces) onion soup mix (I used Lipton Recipe Secrets Onion Soup Mix)

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Recipe Notes

  • The recipe can easily be cut in half or doubled, depending on how much you need.
  • If you want a thinner consistency, feel free to add small amounts of milk until you reach your desired consistency.
  • For best results, refrigerate the dip for 15 to 20 minutes before serving, to allow it to set.
  • Serve the onion dip with your favorite chips, crackers or raw vegetables.
  • Store leftovers in an airtight container in the refrigerator for up to four days.

Here's how to make it:

  1. Combine all the ingredients in a good blender and blend until smooth.
  2. Serve immediately, or refrigerate the dip for 15 to 20 minutes to allow it to set before serving. Serve the dip with potato or tortilla chips, crackers or assorted raw vegetables.

Nutrition Facts Per Serving

Calories: 40

Total Fat: 1.6g

Saturated Fat: 1g

Cholesterol: 6mg

Sodium: 321mg

Total Carbohydrate: 2.8g

Dietary Fiber: 0.2g

Total Sugars: 0.3g

Protein: 3.4g

Vitamin D: 2mcg

Calcium: 22mg

Iron: 0mg

Potassium: 47mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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Donna John
OK, not a fan of cottage cheese (though I have never really eaten it!), but can see how this would work. Blending it might be a gamechanger. Looks delicious. Elisa Schmitz
Elisa Schmitz
I know, Donna John , it seems weird. But it works beautifully with the lemon juice and gets so creamy in the blender. I hope you'll try it and LMK what you think! :-)

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