Pair it with bell pepper slices or some carrot chips for a dreamy, French onion-inspired snack.

Reviewed by Dietitian Madeline Peck, RDN, CDN

Key Points

• Joy Bauer’s easy dip combines caramelized onions, light sour cream and Worcestershire sauce.


• This French onion-inspired dip pairs perfectly with fresh veggies, crackers or chips.


• For a protein boost, swap half the sour cream for Greek yogurt or blended cottage cheese.

You can’t go wrong with a dip. Maybe you love a classic dip, like Keegan-Michael Key, who told us he’s “a seven-layer dip person” or Sabrina Carpenter, who grew up on her mom’s rodeo dip. You might even be into the viral TikTok dips that always seem to pop up, like the Southwest-inspired ‘Boat Dip’ or the controversial cottage cheese and mustard dip.

What’s great about dips is they act as a conduit for fresh vegetables. Plain celery? Maybe not everyone’s ideal snack. But celery dipped into a delicious, flavorful dip? Now we’re talking.

Recently, dietitian Joy Bauer (@joybauer) took to Instagram to share her recipe for an easy, three-ingredient dip that will have you plowing through vegetables like there’s no tomorrow.

Do you remember the two-ingredient dip from the ‘70s where you’d combine sour cream with a packet of instant onion soup? Bauer says this dip is like the better version. Sign us up.

The French onion soup-inspired dip uses caramelized onions, sour cream and Worcestershire sauce. According to Bauer, it has the “jammiest sweet onion flavor.”

Bauer starts by adding a ton of sliced onions to a skillet, cooking them on low until soft and golden. She then transfers the cooked onions to a cutting board, where she gives them a rough chop before transferring to a bowl. From there, she mixes the onions with light sour cream, a splash of Worcestershire sauce, salt and pepper.

“Fair warning, this is definitely a double-dip kind of situation,” she jokes before dipping a piece of celery into the mixture.

Of course, this dip pairs wonderfully with crunchy vegetables like celery, bell peppers, carrots and cucumbers. You could also serve it with whole-grain crackers or chips. For a higher protein twist, try replacing half the sour cream with strained (Greek-style) yogurt or, in true social media-inspired fashion, use blended cottage cheese. Just cut back on added salt since cottage cheese is typically salty.

And if you want to “dip” your toe into more easy recipes, you can browse our collection of easy dips and spreads. Once you’re on a dipping kick, trying options like classic spinach dip or fresh salsa can be a great way to shake things up. You could even pair your appetizer or snack with some homemade dippers, like multi-seed crackers or tortilla chips.

Here are a few recipes to help you get started: