This healthy caramelized onion dip is a lighter take on the classic party favorite. Slowly cooked onions bring deep, sweet flavor, while Greek yogurt adds a creamy, tangy base without feeling heavy. It’s perfect for gatherings, game days, or an everyday snack you can feel good about.

Why You’ll Love This Recipe

This dip delivers all the rich flavor of traditional onion dip with a fresher, lighter twist. The onions are caramelized from scratch for real depth of flavor, and Greek yogurt keeps the texture creamy while adding protein. It’s naturally gluten-free, made with simple ingredients, and easy to prepare ahead of time, making it ideal for entertaining.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

3 tablespoons butter, olive oil, or a combination of both
2 medium yellow or white onions, very thinly sliced
1 clove garlic, finely minced (or 1/8 teaspoon garlic powder)
1 1/2 cups plain Greek yogurt (2% or fat-free recommended)
1/2 cup mayonnaise
1 1/2 teaspoons Worcestershire sauce
1/2 teaspoon kosher salt
1/4 teaspoon black pepper, plus more to taste
1 tablespoon fresh chives, finely sliced, plus extra for garnish

Directions

Heat the butter or olive oil in a large skillet over medium-low heat. Add the sliced onions and cook slowly for 25 to 30 minutes, stirring every few minutes, until the onions are very soft and deeply golden brown. Do not rush this step, as slow cooking is key to developing sweet, caramelized flavor.

Add the minced garlic to the onions and cook for 1 additional minute until fragrant. Remove the pan from the heat and allow the onions to cool slightly.

In a medium mixing bowl, combine the Greek yogurt, mayonnaise, Worcestershire sauce, salt, pepper, and chives. Stir until smooth and fully blended.

Fold the cooled caramelized onions into the yogurt mixture until evenly distributed.

Cover the dip and refrigerate for at least 2 to 3 hours to allow the flavors to meld. Stir well before serving and garnish with extra chives if desired.

Servings and timing

Servings: approximately 8 servings
Prep time: 10 minutes
Cook time: 30 minutes
Chill time: 2 hours
Total time: about 2 hours 40 minutes

Variations

For a richer dip, use full-fat Greek yogurt instead of low-fat.
For a lighter version, replace the mayonnaise with additional Greek yogurt.
For extra depth, add a small pinch of onion powder or garlic powder.
For a smoky note, mix in a pinch of smoked paprika.
For a smoother texture, finely chop the caramelized onions before adding them to the dip.

Storage/Reheating

Store the dip in an airtight container in the refrigerator for up to 4 to 5 days. This dip is best served chilled and does not require reheating. If it thickens after chilling, stir in a small amount of yogurt or water to adjust the consistency.

FAQs

Can I make this dip ahead of time?

Yes, this dip tastes best when made ahead. Preparing it several hours or even a day in advance allows the flavors to fully develop.

What type of onions work best for this recipe?

Yellow, white, or sweet onions work best because they caramelize evenly and provide natural sweetness.

Can I skip the mayonnaise?

Yes, you can replace the mayonnaise with more Greek yogurt, though the dip will be slightly tangier and less rich.

How thin should the onions be sliced?

Very thin slices, about 1/8 inch thick, are ideal for proper caramelization.

Can I use garlic powder instead of fresh garlic?

Yes, garlic powder works well if fresh garlic is not available.

Why does the dip need to chill before serving?

Chilling allows the flavors to blend together, creating a more balanced and flavorful dip.

Is this dip gluten-free?

Yes, as long as the Worcestershire sauce used is gluten-free, the dip is naturally gluten-free.

Can I freeze this onion dip?

Freezing is not recommended, as yogurt-based dips tend to separate and lose their creamy texture.

What can I serve with this dip?

It pairs well with potato chips, crackers, carrot sticks, cucumber slices, and other fresh vegetables.

How do I prevent the onions from burning?

Cook them low and slow, stirring regularly and keeping the heat at medium-low or lower.

Conclusion

This healthy caramelized onion dip proves that lighter ingredients can still deliver bold, satisfying flavor. With its creamy texture, rich onion base, and make-ahead convenience, it’s a reliable recipe for entertaining or simple snacking at home.

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