a bowl of AIP/Paleo Onion Dip on a plate full of crunchy cassava chips

Onion Dip (AIP/Paleo)

You don’t have to give up the fun of Onion Dip and chips while observing an AIP/Paleo diet. A few adjustments can make it possible once again!

a bowl of AIP/Paleo Onion Dip on a plate full of crunchy cassava chips
Onion Dip (AIP/Paleo)
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So I hear there’s some big game coming up in America? 🏈 😁 🏈 You neeeeeeed some snackage! I’ve got you covered. In this post, I’m sharing my new recipe for Onion Dip, and several other recipes that will be useful and fun for game day noshies.

Closeup of AIP/Paleo Onion Dip topped with caramelized onions and fresh parsley, surrounded by crunchy cassava chips
Onion Dip (AIP/Paleo)

First, we need to manage expectations. I know how you love the sour creamy texture of regular onion dip. Oh, me too, friend. It is fun to eat, and so satisfying. But if you are trying to avoid dairy… well, that’s out. And crunchy, salty potato chips? Yes, please! Unless you are sensitive to nightshades, and puff up after only a few bites, like me. 🙋🏼‍♀️

So where does that leave us? Let’s make a few little adjustments here and there. Instead of potato chips, get you some cassava strips. These are DELICIOUS, and a mighty fine substitute.

Then, try this recipe for Onion Dip. To get a creamy texture, I’m using Let’s Do Organic Heavy Coconut Cream. The reason I’m being brand specific here is that there is a wide range of thickness in the various brands of coconut cream. This particular brand has the right consistency for dip.

More game day recipes

Want some other ideas for game day? Try these:

Supah Guac

Ranch Dressing/Dip

Garlic Rosemary Taro Fries

Lamb Mint Meatballs w/Tzatziki Sauce

Sweet and Sour Meatballs

As always, I’m wishing you love and healing. And may your favorite team win!!! 😄



Onion Dip (AIP/Paleo)

Recipe by Wendi’s AIP Kitchen – http://www.wendisaipkitchen.com Course: Appetizers, MiscellaneousCuisine: AIP, PaleoDifficulty: Easy
Approximate Yield


Prep time


Cooking time



You don’t have to give up the fun of Onion Dip and chips while observing an AIP/Paleo diet. A few adjustments can make it possible once again!


  • 13.5-oz. can Let’s Do Organic Heavy Coconut Cream*, refrigerated overnight

  • 2 TBSP extra virgin olive oil

  • 1 C. finely chopped yellow onion

  • 1/2 tsp honey

  • 1 TBSP apple cider vinegar

  • 1 TBSP finely chopped parsley

  • 1 + 1/2 tsp garlic powder

  • 1 tsp sea salt


  • At least one day before you plan on making dip, place can of coconut cream in the refrigerator.
  • In a small saucepan, heat olive oil over medium low heat. Add onions and honey. Patiently cook them low and slow, stirring occasionally, until onions are a mellow brown. (Take care not to burn!) Set aside to cool.
  • Scoop out into a bowl the firmed coconut cream that has risen to the top of the can overnight, reserving the liquid at the bottom of the can for another use. Once the onions are cool, add them to the bowl, along with the rest of the ingredients. Stir well to combine. Keep refrigerated.


  • *I’m being specific about the brand of coconut cream I use because there is a lot of variation out there in the thickness of coconut creams. This brand seems to work well for this dip.
  • I’ve found that this dip is best after a couple days in the fridge when the flavors have had a chance to meld.

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  1. Can I use onion powder instead of onion & a natural sugar free sweetener instead of honey? and if so, how much of each you think I should use?.

    • Hi! Interesting questions. If you use these different ingredients, you will get a very different result. Caramelizing the onions gives a lot more flavor, IMO, than just onion powder. As for a different sweetener, which one are you thinking of using? Some sweeteners, even natural ones (e.g. stevia), are not recommended on the AIP. In the case of this recipe, the 1/2 tsp of honey is used only to promote caramelization of the onions, so if you’re not using onions, you may not need any sweetener at all. I totally encourage people to explore/experiment/create in the kitchen, so if you’re curious about using different ingredients, try ‘em and see what happens! 😀

  2. I just don’t like onions, but I like french onion dip, don’t like strong onion flavor, just very light onion flavor, how much onion powder do you think I should use? and I won’t use any sweetener.

    • Yowza, this is a creative challenge! I’m not sure what to tell you. Most people like onion dip for the sour creamy texture, and since we can’t use sour cream (😩), I’m afraid you’ll just taste coconut cream in the absence of onions. If you try it, maybe do 2 tsp onion powder. (I generally use more onion powder than garlic powder in recipes.) Another idea might be to toast some dried onions (like you find in the spice aisle), and add them in instead of caramelized onions. Maybe that would be a lighter taste, but help mask the coconut cream? Of course, these are only suggestions and guesses on my part. If it turns out yucky, please don’t come after me! 🙈 If you think of it, let me know what you decided and how it turned out. I’m always interested in how food works. Good luck!

  3. Pingback: Paleo AIP Recipe Roundtable #302

  4. Did you blend or vitamix the mixture? I tried stirring was very chunky doesn’t seem to break down nice and smooth..I did use the couching cream you recommended. I’m putting it in the fridge and will hope for better results tomorrow with it. Once it’s settled..

    • Hi, Jacqueline! So the whole can was stiff when you got it? That is very strange. I’ve never had that happen. Refrigerating will only make it stiffer. Did you try breaking it up with a whisk? Ideally, the can of coconut cream can is smooth when you get it, or at least stir-able. Then when you refrigerate, the solids rise to the top (in varying levels of stiffness per can). How I wish we could all just use sour cream! 😩

    • Another idea: if it’s still stiff when you’ve added all the ingredients, try adding in a little water, tablespoon at a time, until you get the consistency you’re after. I hope this helps!

  5. I meant coding cream. Dang autocorrect

  6. Does it taste like coconut at all?

    • Hi, Jill! To me, yes, there is a hint of coconut. I’ve done my best to cover it with stronger flavors of caramelized onion, but after 5 years of eating this way, I can taste coconut very easily. Know what I mean…?

    • Hi, I did make this tonight. For those who are asking, there is definitely the underlying taste of coconut for sure. I made it EXACTLY as written as it’s my first time. After mixing everything together, I decided that, in order to really mix it, I’d warm it up and make it more of a liquid to blend everything in a pan and then put it back in the bowl. I’ll see how it goes.

      • Hi, Jill. Yep, you can tell that there is coconut in it. I agree. Oh how I WISH we could have some sour cream, or cream cheese, or something dairy. We do the best we can, but…sigh… Maybe one day, someone will invent an AIP alternative to dairy that tastes just like it, too…

  7. Jacqueline Lounsbury

    I recently made a version of AIP sour cream which included coconut cream apple cider vinegar and some salt. It was great. Minimal coco flavor but would actually be wonderful in this recipe which I made last year for super bowl party and alt thought the onions were perfect the coconut was too much. This may be a creative variation to try..especially if your an onion dip addict like myself.

  8. How much coconut cream do you get from the can? Have you ever measured it?

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