French Onion Dip Recipe [Vegan]


Kids love dip! And so do Moms and Dads…

Finding new ways to entice my kids to eat healthy foods is part of my job description. You know how it is with kids, one day strawberries are their favorite food, and the next day they hate them. Life with kids is about dancing with the flow, and staying on your toes.

Serving a delicious dip is a great way to jazz up a veggie platter making the veggies more exciting to eat. It also makes a great sandwich spread.

We eat a lot of hummus and guacamole in our house, but sometimes a change of pace is much needed. The caramelized onions add a rich and delicious flavor to this plant based French onion dip. The onions are sautéed slowly over low heat, maximizing their flavor.

A few weeks ago, I watched someone prepare French onion dip on Food Network, and I remember thinking to myself, gee I’d like to create a vegan version.  I wanted something rich and creamy, and what is creamier than a perfectly ripe avocado? Voila! This simple but delicious recipe was born. It will take your veggies, chips, and sandwiches to a whole new level.

Get ready, the smell of slow cooked onions is going to take over your house and make it smell great!

Vegan French Onion Dip


  • 2 tbsp Extra Virgin Olive Oil
  • 1 large Vidalia sweet onion, finely chopped
  • ¼ + 1/8 tsp. salt
  • ¼ +1/8 tsp. white pepper
  • 1 avocado, ripe



Heat a large saute pan over medium-low heat, no higher than 5. Add olive oil, chopped onion, ¼ tsp. salt and ¼ tsp. white pepper.

Saute onions, stirring occasionally until they take on a deep caramel color. Approximately 40 minutes.

Allow onions to cool. (If desired you can prepare the onions the day before. Scrap onions and all remaining oil from the pan into a bowl. Cover and refrigerate.)

Once the onions have cooled, add the onions and all remaining olive oil from the pan to a food processor or high powered blender. Add avocado and a pinch (about 1/8 tsp.) of salt and white pepper. Pulse to a smooth consistency.

Serve with chips, pita bread, or your favorite veggies. This dip also makes a fantastic sandwich spread.

*Optional Garnish – reserve a dollop of caramelized onions to place on top of the dip when serving.

To Print, Email, or Text Recipe click here.

With love,gratitude & happy dipping,
Wendy Irene



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