Low Sodium Sour Cream And Onion Dip

With unsalted sour cream, fresh herbs, and no added salt, this dip brings all the flavor of traditional onion dips with a fraction of the sodium. It’s kidney-friendly and packed with savory goodness from garlic, dill, and onion powder. Serve with veggie sticks or unsalted chips for a satisfying, guilt-free snack.

Ingredients Needed

• 16 oz unsalted sour cream: or half sour cream, half plain Greek yogurt.
• 2 tsp low sodium Worcestershire sauce: adds umami flavor.
• 2 green onions: thinly sliced.
• 1 tsp onion powder: gives classic flavor.
• 1 tsp dried dill: for herby freshness.
• ¼ cup chopped fresh parsley: adds brightness.
• ½ tsp black pepper: mild heat and seasoning.
• 2 cloves garlic, minced (or ¼ tsp garlic powder): optional kick.

How To Make Low Sodium Sour Cream And Onion Dip

Mix the Base:
In a medium bowl, combine sour cream, green onions, and garlic.

Add Seasoning:
Stir in Worcestershire sauce, parsley, dill, onion powder, and black pepper.

Chill:
Refrigerate for at least 1 hour to let flavors meld and herbs soften.

Serve:
Serve chilled with unsalted chips, crackers, or fresh vegetables like carrots, celery, and bell peppers.

Recipe Tips

• Caramelized onions add a deep, savory flavor without extra sodium.
• Try half sour cream and half Greek yogurt for a protein boost.
• Use fresh herbs whenever possible for more vibrant taste.
• Goodman’s low sodium onion soup mix can be a quick shortcut.
• Always taste and adjust with herbs or pepper, not salt.

How to Store & Reheat

• Fridge: Store in a sealed container up to 4 days.
• Freezer: Not recommended as dairy can separate.

Nutrition Facts (per serving)

• Calories: 90
• Sodium: ~50 mg
• Protein: 2g
• Fat: 8g
• Carbs: 2g
• Fibre: 0g
• Sugar: 1g

FAQs

Is sour cream and onion dip high in sodium?
Not this one! This version skips the soup mix and added salt.

What can I use instead of sour cream?
Try plain Greek yogurt or a mix of yogurt and sour cream.

Can I make it ahead?
Yes. In fact, chilling it overnight enhances the flavor.

Can I add caramelized onions?
Yes. Cook finely chopped onions in unsalted butter and add once cooled.

What should I serve it with?
Unsalted potato chips, veggie sticks, or low sodium crackers.

Try More Recipes:

• Low Sodium Avocado Dip
• Low Sodium Cheese Dip
• Low Sodium Spinach Artichoke Dip

Low Sodium Sour Cream And Onion Dip

Recipe by Emma

Creamy, herby onion dip made with no salt and full of fresh flavor. Great with veggies or unsalted chips.

Course: Side DishCuisine: AmericanDifficulty: Easy

0.0 from 0 votes

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Servings

8

servings

Prep time

10

minutes

Cooking time

minutes

Calories

90

kcal

Total time

10

minutes

Ingredients

• 16 oz unsalted sour cream
  

• 2 tsp low sodium Worcestershire sauce
  

• 2 green onions, sliced
  

• 1 tsp onion powder
  

• 1 tsp dried dill
  

• ¼ cup chopped parsley
  

• ½ tsp black pepper
  

• 2 cloves garlic, minced (or ¼ tsp garlic powder)

Directions

• Mix sour cream, green onions, and garlic in bowl.
  
• Add Worcestershire, parsley, dill, onion powder, and pepper.
  
• Chill for 1 hour.
  
• Serve with veggies or unsalted snacks.