Go Back
Healthy onion dip made with caramelized onions and Greek yogurt served in a white bowl with kettle chips and fresh vegetables

Healthy Onion Dip

A creamy, low-calorie onion dip made with slow-caramelized onions and non-fat Greek yogurt. High in protein, ready in 35 minutes, and perfect for parties, game days, and everyday snacking.
Print Recipe Save to My Pins
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 6 portions
Course: Appetizer, Snack
Cuisine: American
Calories: 65
Ingredients Equipment Method Notes

Ingredients
  

  • 1 tbsp olive oil
  • 2 cup onions sliced thinly, about 2 medium onions
  • 0.5 tbsp garlic minced
  • 1 cup non-fat Greek yogurt plain and unsweetened
  • 2 tsp Worcestershire sauce can substitute with coconut aminos or low-sodium soy sauce
  • 0.25 tsp salt
  • 0.25 tsp black pepper
  • 0.5 tsp dried parsley
  • 0.5 tsp garlic powder

Equipment

  • Saute pan
  • Cutting board
  • Chef's knife
  • Large mixing bowl
  • Wooden spoon or spatula

Method
 

  1. Heat a saute pan over low heat. Add the olive oil, sliced onions, and minced garlic. Stir to coat in the oil. Cook on low heat for 15 to 20 minutes, stirring occasionally, until onions are deeply caramelized and golden brown. Do not increase heat as this will burn the garlic and cause bitterness.
  2. Remove the pan from heat and let the onions cool for 5 to 10 minutes. Transfer to a cutting board and finely chop the caramelized onions with a knife.
  3. In a large bowl, combine the chopped caramelized onions, Greek yogurt, Worcestershire sauce, salt, black pepper, dried parsley, and garlic powder. Stir until fully combined. Taste and adjust seasoning as needed.
  4. Serve immediately with chips or vegetables, or refrigerate for at least 30 minutes before serving to allow the flavors to deepen.

Notes

Caramelize onions slowly over low heat for the best flavor. Let onions cool completely before mixing to avoid a watery dip. Use plain Greek yogurt only. Whole milk Greek yogurt also works well. Dip stores in the refrigerator for up to 3 days. Freezing is not recommended.