Low FODMAP French onion dip

Serves 3-4

Cups and measures are in Australian cups and measures. Use gram and ml for international accuracy.

Cook time includes the time to caramelise the onions

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Prep Time 10

Cook Time 30

Course Dips

Cuisine Food Intolerance Friendly

Servings people

Ingredients

For the dip:

1 batch caramelised pickled onion see notes for the recipe
125 g (1/2 cup)* low FODMAP mayonnaise (see notes)
250 g (1 cup)* lactose free sour cream, Greek yoghurt or cream cheese (see notes)
1-2 tablespoons finely chopped chives to taste
Seasoning to taste
Lemon juice to taste (only if needed)

Optional additions:

1 spring onion green finely chopped (optional)
5-10 ml (1-2 teaspoons) garlic infused oil
1 clove pickled garlic see notes crushed
Pinch of asafoetida powder
Maple syrup to taste (only if needed)

Instructions

Make the caramelised pickled onion as per the recipe. I like to chop it prior to caramelising for this dip. Once cooked to your liking, set aside to cool.
Combine the mayonnaise and dairy of choice, stirring or whisking until smooth. If you use the cream cheese option, you will need to ensure it is completely room temperature and use hand beaters to combine.
Add the remaining ingredients and any of the optional ingredients to your tastes. Because the onions are pickled, you don’t always need to use the lemon juice. It depends on the dairy you choose and your tastes.
For best results, make this dip the night before to allow the flavours to meld. Serve with crinkle cut chips or crudites.
Leftovers keep well in an airtight container in the fridge for up to a week.

Notes

Find my recipe for caramelised pickled onion here.
Find my recipe for lactose free sour cream here and my recipe for lactose free cream cheese here.
To make an egg free dip, use vegan mayonnaise. I use Hellman’s vegan mayonnaise which has no high FODMAP ingredients.
If you use regular mayonnaise, read the labels to ensure it contains no high FODMAP ingredients. It is wild what some mayonnaise varieties contain.
If you want to make your own, you can use the base recipe for my low FODMAP garlic aioli (omit the garlic for the dip to remain low FODMAP). It will make more than you need, but it is delicious, low FODMAP and SIBO friendly.
You can experiment with the dairy you prefer. If you’re a lifelong French onion dip fan, I am sure you will have preferences. I have found the dairy component of the dip to be pretty flexible. Personally I do think the mayonnaise adds a lovely depth to the dip, but you might prefer it a different way.
Keep in mind that experimenting with dairy changes the flavour profile. You might need to add more or less lemon juice/seasoning etc to suit the profile of your choices.
Caramelised pickled onions can lack a bit of the natural sweetness of regular caramelised onions. Add a dash of maple syrup to balance this out if you find it to be the case.
This is your dip! Make it to your preferences. If you feel it needs another flavour element, add it. The only non-negotiable is to keep the onion within the threshold it is currently at.
That said, you can experiment with adding more onion pending your tolerances and how much dip you intend to eat per serve. This recipe is designed to serve 3-4, which is quite generous.
If you intend to experiment with adding some low FODMAP pickled garlic, I have a recipe here. See notes on balancing the FODMAP content.

Keyword Caramelised pickled onion, low fodmap dip, Low FODMAP French onion dip, Low FODMAP onion dip