Healthy Caramelized Onion Dip

Healthy Caramelized Onion Dip

If you are a person of a certain age, you will easily recall the full-fat sour cream and onion dip made with packets of the saltiest, most concentrated onion-flavored powder known to mankind. To complete the salt bomb, this creamy assault on the senses was served alongside an equally well-known brand of ridged potato chips. Nostalgia be damned, we think it’s time for a better version of this…um…”classic”…which is why we’ve developed a Healthy Caramelized Onion Dip.

Caramelizing the onions adds depth and flavor without relying on a ton of salt. We use Fage 2% Greek yogurt because it is intensely creamy without the added fat and calories of sour cream. In fact, the entire 7-ounce container is only 140 calories and has a whopping 20 grams of protein. We’re talking guilt-free snacking, people.

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Healthy Caramelized Onion Dip

Healthy Caramelized Onion Dip

  • Author: Fresh. Out.
  • Prep Time: 10
  • Cook Time: 10
  • Total Time: 20 minutes
  • Yield: About a cup
  • Category: Appetizers, Dips, Snacks
  • Method: Sauté


A rich and creamy Healthy Caramelized Onion Dip that offers all the flavor without the salt bomb or snacker’s remorse. 


  • 1 container Fage 2% Greek Yogurt (7 ounces)
  • 1 medium yellow onion, diced
  • 2 tbsp water, reserved
  • 2 tsp unsalted butter, ghee, or avocado oil
  • 1/8 tsp each paprika, and garlic powder
  • 1/8 tsp each, plus extra pinches salt and ground black pepper


  1. Peel and dice one medium yellow onion and add to a sauté pan with the butter and a pinch each of salt and pepper. Cook, covered, over medium-low heat until onions are very soft, and caramelized to a rich brown color. If the pan gets dry, add water, a tablespoon at a time, and keep covered while cooking. You do not want to have any remaining liquid at the end.  
  2. While onions are cooking, add yogurt, garlic powder, paprika, salt, and pepper to a medium bowl and stir to combine thoroughly. Cover tightly and refrigerate. 
  3. When the onions are fully caramelized, transfer to a cutting board and mince with a knife. Allow onions to cool completely, then add to yogurt mixture and return to refrigerator for 20-30 minutes before serving. 
  4. Stir one more time then transfer to serving dish. Serve with root vegetable chips, fresh veggies and grain-free crackers.

Keywords: caramelized onions, onion dip, Greek yogurt, appetizers, healthy dip, healthy snacks, party food, Super Bowl, New Year’s, gluten-free, grain-free


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