Some of the links in this article are "affiliate links", a link with a special tracking code. This means if you click on an affiliate link and purchase the item, we will receive an affiliate commission. The price of the item is the same whether it is an affiliate link or not. Regardless, we only recommend products or services we believe will add value to our readers. By using the affiliate links, you are helping support our Website, and we genuinely appreciate your support.

Table of Contents

AIP, Vegan, Vegetarian, Paleo, Gluten Free, Dairy Free, No Eggs, No Nuts and No Processed Sugar

This is an allergy-friendly version of the classic French onion dip that you buy from supermarkets. It is also a lot healthier, as it uses coconut oil and real onions instead of fake flavors and high-fat dairy. This recipe is gluten free, dairy free, egg free, nut free, vegan, AIP compliant, paleo, vegetarian, and contains no processed sugar.

Making this dip is ideal for a lunch or snack or for entertaining guests; it also ensures that there are no addictive substances, preservatives, or numbered ingredients and that you know exactly what you are consuming.

The reason I came up with recipe is because I have Hashimoto’s Thyroid Disease and I can’t have artificial flavors or ingredients that bought dips are usually made from; even French onion dips made at home are off limits because of the dairy and eggs. This recipe has the amazing caramelised onion flavor and texture of a normal French onion dip but so much healthier.

You can make this recipe even healthier by finely grating other vegetables like carrots, zucchini, cucumber or even spinach and adding towards the end. If you want a smoother texture then you can blend the vegetables, you might have to add a little more flour.

The key to french onion dip is to caramelise the finely chopped onions by cooking them on a low heat with olive oil for 40 minutes this releases the sugars in the onion and gives it a nice sweet flavor.

Other versions of this dish had a fairly strong coconut flavor, so it has taken me some time to perfect the proper flavors. I have a hard time finding dips that are both tasty and quick to prepare.

By adding the tapioca cheese to this recipe it gives it the nice creamy flavour without adding any dairy and takes away the over powering coconut taste, but you will have to adjust the tapioca cheese recipe by using more water and less from the coconut milk can, probably substitute half with water.

I only use frying pans that are made of carbon steel because non-stick pans have a layer of chemical coating. Most are safe at low temperatures, but high heat and any scratches can then leach chemicals into your food. Carbon steel is also non-stick and easy to clean, plus you can use stainless steel spatulas, whereas if you use non-stick pans with a coating, more than likely you are using plastic spatulas, which can melt and contaminate your food.

How long does the dip last.

This dip will last 2 weeks in the fridge in an airtight container.

Instructions:

The first step to making this recipe is to caramelise the onions, finely chop up the onions and fry with olive oil on a low heat for an hour. I first cut the onion down the middle, so there are two halves. I also finely chop the garlic gloves and cook them with the onions.

I then peel the onion skin off, and then turn the onion half onto the flat side.

When the onion is like this, then slice it straight down into discs.

I lay the disc flat on the chopping board, then slice it into smaller pieces.

This is a picture below of how small I cut my onions up for the dip.

I used two frying pans to cook the 6 onions because they didn’t all fit into one.

This is how brown the onions should be before you turn it to a low heat to cook for 40-50 minutes to caramelise the onions.

Tip: Don’t burn the onions because it will give it a weird flavour.

This is what the caramelized onions look like after cooking for 40 minutes.

The next step now is to make the Tapioca Cheese. Click on this link to go to the recipe. tapioca cheese

Tip: When making the tapioca cheese just swap out half of the coconut milk with water so that it doesn’t have a strong coconut flavour.

Tip: If you live in America just use this LorAnn Natural Coconut Oil (Flavorless) 4 oz from Walmart. If you live in Australia use this from Melrose Organic Falvour Free Coconut Oil.

Tip: If you want to add more nutritional content to this dip, just add a cup of grated vegetables like zucchini, cucumber, carrot, sweet potato.

Now add the coconut milk, unscented coconut oil, onion powder, garlic powder, salt and pepper and cooked onions to a stainless steel mixing bowl and combine.

If you try this recipe let me know in the comments below the post.

FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.