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Greek Yogurt Onion Dip

by Dana Bean, RD

You’ll want this 2-minute Greek Yogurt Onion Dip as a fun way to add protein to your snacks or as a last minute game day dip!

Greek Yogurt Onion Dip

Easy and quick high protein dip for snacks or game day!
Prep Time2 minutes
Course: Appetizer, Snack
Keyword: dip


  • 1 cup Greek yogurt, plain
  • 1 packet onion dip mix OR 1/2 packet Lipton onion soup mix (see note)


  • Add Greek yogurt to a medium/small bowl and add onion mix. Mix well and enjoy!


If you’re using a packet that just meant for dip, usually it is meant to have 1 cup (8 oz of base) mixed in. Often times the soup packets will be more concentrated and meant to be used double (16 oz) the amount of base. My recipe is a rule of thumb, but also feel free to adjust based on your taste and preference for the amount of mix! 

If you need a last minute appetizer idea for the Superbowl or other game day, we got you. It literally takes 2 minutes to throw it together in a bowl! Then add a couple chopped veggies on the side, crackers or chips and voilà!

Make sure to grab a regular onion dip packet, or it could be a soup mix packet, like Lipton’s!

l love using Greek yogurt as the base since I like the flavor and it adds more protein. This can help the snack feel more physically satisfying.

For example if you’ve ever started eating chips or crackers and feel like you could keep going forever and not feel full, then there could be a few things going on, but one of them may be that the snack is lacking other filling and satisfying nutrients like protein and fiber! Keep the chips or crackers, add the dip some veggies if you’d like.

Another reason you could be feeling like it’s hard to stop eating is not having enough fuel to work with in general. Make sure you’re eating regular, balanced meals and snacks throughout the day to prevent feeling deprived later on.

Mental restriction can also cause the feeling of loss of control when eating certain foods, but that’s a topic for another day!

Yes! It’s a great recipe to prep for the week and come back to for snacks. Just give it a quick stir before each use and keep refrigerated for 2-3 days.

No! Please don’t force yourself to eat something that you don’t enjoy. There’s nothing wrong with enjoying dip as it is normally prepared with sour cream and/or mayo. There are other ways to add protein to the mix of game day snacks or everyday snacks (cheese or nuts anyone?)

That being said, if you’ve tried eating plain Greek yogurt by itself with a spoon and didn’t like it, please know there are many ways to eat Greek yogurt that can be more palatable. This onion dip is one of them, along with smoothies, in muffins, etc…

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