Green Onion Dip

This rich and creamy Green Onion Dip is a quick and easy cold dip recipe made with real food ingredients and fewer additives than store-bought onion dips. Perfect for chips, crackers, or fresh veggies, it's a versatile option for holiday parties, game day, or everyday snacking. Naturally vegetarian, gluten-free, low carb, and Keto-friendly (when paired with suitable dipping options), this green onion dip also includes simple adjustments for lactose-free and low FODMAP diets.

This Green Onion Dip is part of my Dip December series, featuring delicious dip recipes ideal for holiday party appetizers or any snacking occasion! For another indulgent dip perfect for a party, try my Baked Brie with Cranberries!

Clean Eating, Low FODMAP Substitute for My Beloved French Onion Dip

Growing up in Michigan, my late dad often paired potato chips with store-bought French onion dip, usually Country Fresh or Yoder's Brand (now called Dean's, apparently). That was the start of my lifelong love affair with potato chips and French onion dip—a craving I'm still battling today.

Anyways, although most of my IBS issues have improved, I remain sensitive to the high FODMAP onions found in store-bought dips. And since moving to British Columbia, I've discovered that the French onion dip options here are, frankly, terrible. Some might even say criminal. The flavor is so underwhelming that they're not worth the additives, onions, calories, or the IBS flare-ups and weight gain they can trigger.

This Green Onion Dip may not be an exact replica of classic French onion dip, but it's deliciously close and just as addictive. Made with green onion tops, which are low FODMAP and gentle on sensitive stomachs, it's a gut-friendly alternative. Or, you can use the entire onion if you don't have IBS or onion issues. Plus, this homemade dip contains far fewer additives, unhealthy oils, and added sugars that store-bought dips often sneak in.

Naturally Vegetarian, Gluten-Free, Low Carb, and Keto with Lactose-Free and Low FODMAP Options

This Green Onion Dip is naturally vegetarian, gluten-free, refined sugar-free, low carb and Keto when paired with dippers aligned with these diets. It also includes options for making it lactose-free and low FODMAP. It is not dairy-free.

Necessary Equipment

No cooking required to make this cold Green Onion Dip! Here's the equipment I use to make it:

• Medium mixing bowl (ideally with lid for easy storage) - I love these Pyrex mixing bowls with lids - they make dip and condiment making so easy! I got mine at Costco.
• Spatula
• Fork - might be necessary to smooth out lumps
• Chopping board and chef's knife
• Measuring spoons and cups
• Airtight container, for storage and transport (if not using a mixing bowl with lid)

Ingredients: Green Onion Dip

The ingredients that make this Green Onion Dip irresistible include:

• Full-fat sour cream, lactose-free if needed
• Full-fat cream cheese, softened, lactose-free if needed
• Garlic-infused olive oil or extra virgin olive oil (EVOO) + fresh garlic cloves, minced, or garlic powder if not needing low FODMAP. Using garlic-infused oil makes things super easy.
• Dried chives or onion powder if not needing low FODMAP
• Dried parsley
• Sea salt and ground black pepper
• Ground white pepper (optional) - for extra flavor dimension.
• Scallions (green onions), green tops only for low FODMAP, finely chopped. If not needing low FODMAP, you can use both white and green parts.
• Milk of choice (optional) - depending on your desired thickness. I use almond milk as it is low carb and a pantry staple.

Green onion dip ingredient quantities can be located in the recipe card below.

Instructions

This Green Onion Dip comes together super easily through the following steps:

Mix the Base: In a medium bowl, combine the sour cream, softened cream cheese, garlic-infused olive oil (or EVOO and fresh garlic or garlic powder), dried chives (or onion powder), parsley, salt, black pepper, and white pepper (if using). Stir until smooth and creamy. If you notice any lumps, use a fork to press them out for a smoother texture.

Add the Green Onions: Gently fold in the finely chopped green onions until combined.

If the dip is too thick for your liking, mix in 1–2 tablespoons of your preferred milk until it reaches your desired consistency. I used 2 tablespoons of milk for the dip pictured here, but the sour cream I use is particularly thick. Taste and adjust seasonings as needed.

Chill

Cover the bowl and refrigerate for at least 1 hour, or ideally overnight. This resting time allows the flavors to blend and the onions to soften.

Serve

Serve chilled with vegetable sticks, potato chips, crackers, sourdough slices, or the dietary specific dipping options listed below.

What to Serve with Green Onion Dip: Dietary-Friendly Dipping Options

The classic pairing for this Green Onion Dip is potato chips, but if you're not a fan or have special dietary requirements, here are more dietary-specific dipping options to add to your party spread:

• Low Carb/Keto: Pair this creamy green onion dip with celery sticks, cucumber slices, or bell pepper strips. You can also enjoy it with pork rinds, cheese crisps, pepperoni slices, or low carb crackers.
• Gluten-Free: Serve this dip with gluten-free pretzels, potato chips, or tortilla chips (ensure they're GF). Fresh veggies like carrots, celery, and cherry tomatoes also make excellent dippers.
• Low FODMAP: Enjoy this dip with veggie sticks or slices such as carrots, cucumber, zucchini, or bell peppers, keeping portions in line with the most recent guidelines in Monash University's Low FODMAP Diet App. Low FODMAP gluten-free tortilla chips, pretzels, or crackers are also great options.

Storage

Keep any leftovers in an airtight container in the fridge. The dip should stay fresh and flavorful for up to 5 days.

FAQ: Green Onion Dip