Healthy Caramelized Onion Dip with Greek Yogurt
This healthy caramelized onion dip is a lighter, protein-packed version of the classic party favorite, made with sweet slow-cooked onions, creamy Greek yogurt, and simple ingredients. Perfect for entertaining or everyday snacking.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 2 hours 40 minutes
- Yield: 8 servings
- Category: Appetizer
- Method: Stovetop
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 3 tablespoons butter, olive oil, or a combination
- 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)
- 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
Instructions
- Heat butter or olive oil in a large skillet over medium-low heat. Add the sliced onions and cook slowly for 25–30 minutes, stirring occasionally, until very soft and deeply golden.
- Add the minced garlic and cook for 1 additional minute until fragrant. Remove from heat and let cool slightly.
- In a medium bowl, combine Greek yogurt, mayonnaise, Worcestershire sauce, salt, pepper, and chives. Mix until smooth.
- Fold the cooled caramelized onions into the yogurt mixture until well combined.
- Cover and refrigerate the dip for at least 2–3 hours before serving to let the flavors meld.
- Stir before serving and garnish with extra chives if desired.
Notes
- Use full-fat Greek yogurt for a richer flavor.
- Replace mayonnaise with extra yogurt for a lighter option.
- Add onion powder or smoked paprika for extra depth.
- Chill the dip for best flavor blending.
- Do not freeze; the texture will break.
Nutrition
- Serving Size: 1/8 of recipe
- Calories: 130
- Sugar: 3g
- Sodium: 230mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 1g
- Protein: 4g
- Cholesterol: 10mg
