AIP and Paleo Compliant French Onion Dip Bread
- Mandi
- Nov 7, 2025
- 3 min read
Updated: Nov 11, 2025
Everything you love about French onion soup — baked into a warm, bubbling skillet dip you can scoop straight from the pan.
Introduction
Game Day food is supposed to feel indulgent — melty, bubbling, salty, cozy, and shared straight from the pan.But if you’re gluten-free, dairy-free, low histamine, AIP, or just trying to eat cleaner… the classic cheese-covered French onion dip moment can feel completely off-limits.
Not here. 🤍
This French Onion Dip Bread brings everything you love about French onion soup — the slow-caramelized onions, the deep savory flavor, the creamy richness — without the dairy, gluten, or inflammation.
Served right in the skillet, warm and scoop-able, it’s the kind of comfort food that stops conversation when it hits the table.
🧡 Why You’ll Love These
Cozy, bubbling, restaurant-level flavor
Dairy-free, gluten-free & completely grain-free
Easy AIP modifications
Uses pantry-friendly, real-food ingredients
It looks and tastes wildly indulgent — without the crash
Designed to be scooped, shared, and devoured
Table of Contents
Ingredients for the French Onion Dip Bread
Yellow Onions – The base of the dip. Low and slow caramelizing draws out their natural sweetness and depth.
Olive Oil – Used to gently caramelize the onions without burning.
Coconut Aminos – Adds savory umami and replaces traditional Worcestershire.
Sea Salt – Enhances the caramelization and balances sweetness.
Thyme – Classic French onion flavor, earthy and aromatic.
Coconut Cream – Makes the dip rich, creamy, and silky without dairy.
Nutritional Yeast – Adds “cheesy” flavor and savory depth. (Omit for strict AIP — flavor remains delicious.)
Lemon Juice or ACV – Provides brightness to mimic cheese tang.
Garlic Powder – Adds warmth and savory body.
Cassava Flour – Creates a chewy, bread-like base that bakes beautifully in the skillet.
Arrowroot or Tapioca Starch – Adds stretch + lightness to the dough.
Olive Oil – Adds richness and helps the crust crisp.
Warm Water – Pulls the dough together.
Sea Salt – Always essential.
Ingredient Substitutions:
Coconut Cream → Full-fat Coconut MilkIf your coconut cream is too thick, thin with coconut milk or broth.
Nutritional Yeast → Omit (AIP)The dip will lean more French onion + less cheesy, still fantastic.
Cassava Flour → Tigernut Flour (AIP Variation)Use 1:1, dough will be softer but still bakes beautifully.
Thyme → Rosemary or SageAny earthy herb will pair well with caramelized onions.
How to Make the French Onion Dip Bread
Instructions:
Caramelize the Onions:Heat olive oil in a skillet over medium-low. Add sliced onions, sea salt, and thyme.Cook 20–25 minutes, stirring occasionally, until deep golden and jammy.Stir in coconut aminos and let them reduce into the onions.Transfer onions to a bowl and set aside.
Make the Bread Base: In the same skillet (wipe if needed), mix cassava flour, arrowroot, salt, olive oil, and warm water into a soft dough.Press the dough evenly across the bottom of the skillet to form a thin crust.
Make the Creamy Layer: In a bowl, whisk coconut cream, nutritional yeast (if using), lemon juice, garlic powder, and a pinch of salt.Spread this evenly over the dough.
Layer: Spoon caramelized onions across the top, spreading evenly.
Bake: Bake at 375°F for 20–25 minutes, until bubbling and golden.
Serve: Let cool 5 minutes. Then scoop straight from the skillet with breadsticks, grain-free chips, carrot sticks, or spoons.
AIP + Low Histamine Notes
Omit nutritional yeast.
Use coconut cream only (no plant cheeses).
Use fresh thyme; dried thyme can be irritating for some.
Serve immediately if histamine-sensitive (onions build histamine as they cool).
Pair with cassava crackers or turkey bacon crisps.
Frequently Asked Questions
Can I make the onions ahead of time?Yes — caramelize up to 3 days in advance. Rewarm gently before assembling.
Can I skip the bread base and just make this a dip?Yes — bake the onion + coconut cream layer alone and serve as a standalone dip.
Can I use a Dutch oven instead of cast iron?Yes — but cast iron gives the crispiest base.
Storage Instructions:
Store covered in the refrigerator up to 3 days.
Reheat at 325°F until warmed through.
For histamine-sensitive bodies: make + serve fresh.
Full Recipe:
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