Healthy Chips + French Onion Dip Recipe (Lactose Free + GF)
Looking for the perfect party appetizer? This lactose-free French Onion Dip recipe is easy, delicious and full of Vitamin A + K. Serve with healthy chips from Henry’s Honest, low-heat fried in organic coconut oil.
This post is sponsored by Henry’s Honest. All thoughts and opinions are my own. Thank you for supporting the brands that make it possible for Root + Revel to provide free content and healthy living inspiration.
Well hello there! Betchya didn’t expect to say a recipe for chips and dip on a healthy food blog, did ya?
Well I’ve got good news for you: not only is there room for all food in a balanced diet, but there are healthy chips and dip options out there, like this insanely delicious French Onion Dip that’s naturally gluten-free, lactose-free and full of Vitamin A + K.
I should clarify–when I say there’s room for all food in a balanced diet, I mean that within the real food, organic/non-GMO, humanely and sustainably raised/grown/caught definition of food.
But guess what? Organic potatoes cooked in healthy oil and seasoned with unrefined sea salt. There’s room for that!
And a lightened up version of classic French Onion Dip made from scratch? There’s room for that, too. Check it out.
Healthy Chips Q&A
I know there are a lot of questions when it comes to eating chips–typically a greasy, fried snack that’s prone to addiction and often filled with harmful chemicals. But fear not! There are healthier chip options out there. To wit, here’s a quick Q&A all about healthy chips:
- Are chips healthy? It depends. First on how often you’re eating chips–I don’t think anyone would tell you that eating chips at every meal is good for you. But in moderation, and as part of a balanced diet, chips (when done right) can absolutely be a guilt-free snack. How do you do chips right? For starters, what are the chips made from? Are they banana chips, kale chips, potato chips, tortilla chips (or corn chips), pita chips? Read your labels and look for an organic, non-GMO base. Then, look at what kind of oil the chips are cooked in–canola oil, vegetable oil, soybean oil, cottonseed oil. Buh Bye! These oils are highly inflammatory and downright horrible for your health. Instead, look for chips cooked in healthy oil, like coconut oil or avocado oil, both of which can withstand the high heat required to make chips. Then, make sure there is little to nothing else on the label, including natural flavors, Monosodium Glutamate (MSG), artificial colors and the like. And finally, it also depends on what you eat the chips with–plain, or are you eating chips and salsa? Chips and dip? How healthy is the dip you’re eating? Is it made from real food or processed chemicals? Is it nutrient-dense (like hummus, gaucamole, or is it empty-calorie (like queso)?
- What are the healthiest chips? In my opinion, the healthiest chips are those made with organic, non-GMO ingredients that are cooked in healthy oil and contain no artificial flavors, colors, preservatives or toxic chemicals. My favorite brand is Henry’s Honest–they’re super crunchy and delicious, come in a wide variety of flavors and are made from organic and/or heirloom Non-GMO potatoes, cooked in organic coconut oil and seasoned with unrefined sea salt (these trace minerals and micronutrients add another layer of nutrition to the chips). That’s it! I love a simple ingredient label like theirs. Their tortilla chips are no different–they’re made from USDA Organic, Non-GMO Project Verified corn
- Where to buy healthy chips? You can buy Henry’s Honest at Thrive Market (roughly $3 per bag), and they’re also available through Amazon Fresh (~$3.50 per bag) or at grocery stores including Publix, Whole Foods and Sprouts Farmers Market.
- What are the health benefits of coconut oil? What can’t this superfood do? Great for skincare and around the house, coconut oil is also an amazingly healthy cooking oil thanks to the medium-chain fatty acids that support fat loss and your nervous system, brain and memory function. Not only that, but coconut oil contains the highest concentration of lauric acid of any food, which means it has antimicrobial properties that give it a unique ability to fight certain types of viruses and bacteria. And thanks to the high amount of saturated fat, coconut oil increases good cholesterol and promotes heart health, while the antioxidants make it super anti-inflammatory.
- But aren’t saturated fats bad for you? No! Saturated fats (that would be all fats that become solid at room temperature) are actually a healthy part of a balanced diet. And many studies have said that there was not enough evidence to conclude that saturated fat increases the risk of heart disease, and in fact, the reverse may be true. (source) Not only that, but the medium chain triglycerides in coconut oil are broken down and utilized by the human digestive system in a different way than other types of fats.
- Ok, but potatoes are bad for you, right? Again, NO! Potatoes actually have a high starchy carbohydrate content, making them not only a highly satisfying choice, but also a resistant starch that actually lowers blood sugar levels, resulting in fewer insulin spikes, and a better ability to burn fat (source). And Henry’s Honest purple heirloom potato chips contain more than 4 times the antioxidants of a typical potato and the same plant-based antioxidant compounds that give blueberries and pomegranates their vibrant coloring. Likewise, their sweet potato chips are a concentrated plant source of beta-carotene–you’ll find 90% of the USRDA of this important vitamin in just 13 sweet potato chips.
- Are Lays chips good for you? No, no, no, no, no! Most brands of conventional chips are made from GMO potatoes, corn and wheat that have been sprayed with toxic pesticides. The chips are then fried in inflammatory oils, doused in way too much salt and often flavored with artificial and harmful ingredients, including MSG, artificial colors and maltodextrin.
- Are Kettle Chips good for you? It really depends, and you need to truly read the label. Typically, oven-baked chips are better for you than fried because less oil is required. However, at Henry’s Honest, they invented an entirely new cooking process known as ‘low and slow’. Taking their time and using low-temperature frying, their proprietary process keeps intact the nutritional profile and taste of the coconut oil, which high-heat cooking would not do.
- Are tortilla chips good for you? Once again, the answer is it depends. Read your labels. You know what to look for now. 😉
How to Make French Onion Dip from Scratch
Alright, now that we’ve gotten that out of the way, let’s talk about this French Onion Dip. High in Vitamin A, K, C and with a dose of calcium, this healthy French Onion Dip is so full of flavor you’ll hardly believe it’s actually good for you.
Part of what makes it so healthy is the addition of organic miso paste, an amazing source of probiotics that adds a delicious umami flavor to this dip that’ll knock your socks off. Especially when paired with sweet, caramelized onions cooked lovingly in ghee.
You could use organic, grass-fed butter too, but to keep this entire recipe lactose-free, I opt for ghee.
And I also use lactose-free sour cream in place of regular sour cream.
Why Use Lactose-Free Sour Cream? Because it’s easier on digestion. And since this is a snack–the perfect party appetizer, I might add–I thought it apropos to go easy on your stomachs before the actual meal.
I use Green Valley Organics Lactose-Free Sour Cream, which is slowly cultured, made with only three ingredients (cream, cultures, and lactase enzyme) AND Certified Organic, Certified Humane and kosher.
What’s the difference between lactose-free and dairy-free? Though neither contain lactose, lactose-free products are made from real dairy, while dairy-free products contain no dairy at all. GVO simply adds lactase to their dairy, which breaks down the lactose for you (people who are lactose intolerant do not produce enough lactase on their own to break down dairy).
If you are lactose-intolerant or if dairy sometimes messes with your stomach, try a Lactose-Free Sour Cream like this one–you’ll likely find that you can digest it with no issues. And it’s much better than those nasty vegan sour creams that are often made with hydrogenated oils, GMO soy, carrageenan and other gut-unfriendly gums.
And don’t even get me started on store-bought French Onion Dip. Most are HIGHLY processed, made with inflammatory oils, low-quality dairy, MSG, Guar Gum, Carrageenan, Yellow 5 & 6, DATEM (a chemical that may cause heart muscle fibrosis and adrenal overgrowth) and potassium sorbate, which has mutagenic effect on DNA. Hard pass!!
So there you have it! Healthy chips and dip. Did you ever think it’d be possible?!
If you try this recipe, be sure to share a photo and tag me @rootandrevel on social media–I’d LOVE to see how it turned out for you!
In a large skillet over medium-low heat, melt the ghee. Add the sliced onions and caramelize, stirring frequently, for 25 minutes. You want the onions to be browned, sweet and super soft.
To a food processor, add the onions and all remaining ingredients. Pulse until smooth and combined.
Transfer dip to an airtight container and refrigerate for 2 hours. Serve with coconut oil chips (I recommend Henry's Honest Sweet Potato Chips) and enjoy!
**Note: Nutrition Panel does not include chips.
Photo Credit: Heidi Geldhauser
Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I’ve linked to these products purely because I recommend them and they are from companies I trust.
Photo Credit: Heidi Geldhauser
Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I've linked to these products purely because I recommend them and they are from companies I trust. There is no additional cost to you.