Low Sodium Sour Cream and Onion Dip Recipe
This low sodium sour cream and onion dip recipe is a light, creamy, and super flavorful snack! Ready in just 10 minutes, this easy dip requires no cooking and is packed with delicious onion flavor in each bite.
Start by chopping a few fresh herbs, and mixing them into sour cream and salt-free pantry spices. It makes a wonderful dip for game day, parties, or just when you want an easy snack.
Want more easy low sodium dip recipes? Try our low sodium hot Caprese dip, low sodium cowboy caviar, and our favorite low sodium guacamole recipe.
This is one of my go-to snack recipes, because there is nothing better than a creamy and delicious chip! This easy sour cream and onion dip has a similar flavor to classic dips, but is made with fresh herbs and spices to give it extra flavor.
I use both onion powder and fresh chopped green onions in this recipe, as well as some other fresh herbs for added flavor and texture. This low sodium dip recipe is perfect for unsalted potato chips, tortilla chips, or unsalted pretzels.
Notes from Our Kitchen
- It’s delicious, tangy, creamy, and full of flavor.
- This dip is fairly easy to make – cooks of any skill level can successfully make this by following our step-by-step photos and directions below.
- It’s ready in about 10 minutes.
- You can double or triple this recipe without any problems! It’s great for crowds or parties.
- It’s versatile, see our serving suggestions below.
Ingredients You’ll Need
I like fresh green onions in this dip as they have a mild oniony flavor and nice crunch. I used both the green and white parts, but you can use just the green scallion part of the onion if you desire a milder onion flavor.
Sour cream is fairly low in sodium at about 60 mg of sodium per 1/2 cup serving. It makes a wonderful and creamy base for this dip.
I like using a low sodium Worcestershire, but most regular Worcestershire brands are also fairly low in sodium. I used one that has 45mg sodium per 1 teaspoon serving.
This dip has some great spices in it like onion powder and black pepper. I also like to add a little fresh parsley, fresh garlic, and dill for an added herby flavor.
Substitutions and Variations
You can substitute plain unsweetened Greek yogurt for the sour cream, it’ll give you a great tangy flavor.
Add in chives or other fresh herbs (like basil or thyme) for a bright, fresh flavor.
For a spicier dip, you can add in 1/4 teaspoon cayenne pepper or a few drops of your favorite low sodium hot sauce or low sodium buffalo sauce instead!
If you don’t want the flavor of fresh garlic in the dip, you can use garlic powder as a substitute.
How To Make This Dip
Step 1: In a mixing bowl, add the sour cream, garlic powder, and onion powder.
Step 2: Add the Worcestershire sauce, chopped parsley, dill, chopped onion powder, and black pepper to the sour cream.
Step 3: Stir well to combine all ingredients together.
Step 4: Add 3/4 of the caramelized onions to the top of the dip (save the remaining 1/4 for garnish) and stir well.
Recipe FAQs
While many commercial dips can be high in sodium this lower sodium version has 52 mg sodium per 1/3 cup serving.
Yes – adding diced bell peppers, cucumbers, shredded carrots, or jalapenos (for a spicier version) are all great additions.
Yes you can absolutely make this ahead of time! The flavors actually develop well in the refrigerator. Make it 1-2 days before serving, store in an airtight container in the meantime.
Expert Tips
- For a firmer dip, place in the refrigerator for 1-2 hours after making.
- We love serving this dip with unsalted potato chips, but it’s great with any lightly salted chip, with low sodium focaccia bread, or on top of low sodium chicken tinga tacos.
- You can also add dehydrated onions instead of the fresh green onions for extra flavor.
- Want a heartier version? Double the recipe and stir in one cup of low sodium taco meat!
More Low Sodium Appetizer Ideas
- Low Sodium Quesadilla Recipe
- Low Sodium Mexican Street Corn (Elote) Recipe
- The best low sodium tomato salad
- Low Sodium Jalapeno Poppers Recipe
- Low Sodium Bruschetta Recipe
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Low Sodium Sour Cream and Onion Dip
Equipment
- Mixing Bowl
Ingredients
- 16 ounces sour cream
- 2 green onions sliced
- 2 cloves garlic minced
- 2 teaspoons low sodium Worcestershire sauce divided
- ¼ cup fresh parsley chopped
- 1 teaspoon fresh dill chopped
- 1 teaspoon onion powder
- ½ teaspoon black pepper
Instructions
- In a mixing bowl, add the sour cream, green onions, and minced garlic.
- Add the Worcestershire sauce, chopped parsley, dill, chopped onion powder, and black pepper to the sour cream.
- Stir well to combine all ingredients together. Serve with unsalted potato chips or unsalted pretzels and enjoy.
Notes
- For a firmer dip, place in the refrigerator for 1-2 hours after making.
- We love serving this dip with unsalted potato chips, but it’s great with any lightly salted chip, with low sodium focaccia bread, or on top of low sodium chicken tinga tacos.
- You can also add dehydrated onions instead of the fresh green onions for extra flavor.
- Want a heartier version? Double the recipe and stir in one cup of low sodium taco meat!
Nutrition estimate (for 1 serving)
*Please note, all nutrition content is estimated based on the ingredients we used in our kitchen. It will vary based on your ingredients. Always check your nutrition labels to verify your nutrition content and sodium amounts.
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So easy to put together and great tasting