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french onion dipThere is few food experience you must try when you move to New Zealand and one of them is the french onion dip. It is a creamy dip with a lovely onion flavour that Kiwis loves to serve as an appetizer to dips some chips or raw vegetable. The classic kiwi onion dip recipe mainly consist of mixing a can of reduced cream with a sachet of onion soup mix and some vinegar. Even if I always found the recipe unhealthy it taste great. But it is far from my healthy and wholesome food philosophy so I am not eating this dip for years now. But, like everything you like you come back to it at some point. As I always loved the taste of this french onion dip today I choose to completely revisited the classic kiwi onion dip recipe, my way, to satisfy my tastebud while keeping on healthy track.

french onion dipWell, do not expect the same thick and creamy texture as the classic kiwi onion dip recipe. My version is very different as I would like to use lots of vegetable and no dairy in this recipe to create a super healthy summer french onion dip. The result is a bit more runny but you will be amazed by the taste! It is really addictive.

french onion dip

But before sharing this recipe I really want to raise a topic here. Why so many dishes use the word French even if they are not french? You know I am French and I am always so confused to read French onion dip, French fries, French dressing, French toast etc. Just to let you know guys, French  did not create all those recipes ! Fries are probably more a belgian creation while onion dip and dressing are to me a pure US creation. And no french people do not eat french toast for breakfast or if we do it is not a beautiful toast topped with bananas, bacon and more. French toast is basically the ‘poor’ snack that my grandma used to prepare to me after school to use her old  stale bread.

 french onion dip

Well whatever I love the new recipe I made in the kitchen today and this is what you mainly need to make this healthy french onion dip. Some cauliflower, red potatoes, coconut cream, lots of brown onions and garlic. I choose to add nutritional yeast in my recipe as an healthy and dairy free substitute to parmesan cheese. This is optional, the recipe will works without both of those ingredients but the taste was way better with the yeast! The mix of fried onion and fake ‘cheese’ flavour was delicious. I made a bit too much dip today and I used the leftover on a plate of pasta the next day which makes me realised that this dip makes actually a beautiful pasta sauce too !

french onion dip

I hope you enjoy this simple recipe. Carine.

french onion dip

Healthy french onion dip

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  • 1 small cauliflower florets roughly cuts - about 750 g
  • 2 red jacket potatoes peeled, washed, roughly cut in cubes- about 400 g
  • 2 garlic cloves crushed
  • 8 small brown onion finely chopped
  • 1 cup coconut cream
  • 2 tablespoon olive oil
  • Salt pepper to adjust
  • Optional but recommended as it is delicious : add 1/4 cup grated parmesan cheese or nutritional yeast if vegan


  • In a large saucepan place the cauliflower florets and red potatoes cubes.
  • Add 1 teaspoon of salt, cover with 2.5 litre of boiling water and cook for 15-20 minutes or until the vegetables are tender.
  • In a small frying pan, under medium heat warm olive oil. Add the finely chopped onion and crushed garlic. Cook until fragrant and a lovely golden colour appears, about 3 - 5 minutes. Remove from heat, cover and set aside.
  • Drain the cooked vegetables (make sure you keep 1/2 cup of liquid) and place the cooked vegetables into a blender or food processor. Add the fried garlic and onions, coconut cream, cooking water.
  • Blend until smooth and thick. If too thick add slightly more cooking water until it reach a consistency you like.
  • If desired, add parmesan cheese or nutritional yeast and process again. I love adding nutritionnal yeast in this dip as it gives a cheesy taste and add nutrients.
  • Refrigerate.
  • Serve cold with chippies or raw veggies to dip in.
homemade french onion dip
onion cheese sauce

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    • The recipe is not keto as it calls for potatoes. 85% of the recipe on my blog are keto approved, some are simply low carb or vegan. This is a vegan dip, low carb if you use lotatoes a variety of potatoes that has as much carbs as broccoli. Enjoy! XOXO Carine.