Skinny Caramelized Onion Dip with Greek Yogurt

Skinny Caramelized Onion Dip is made with Greek yogurt instead of sour cream. Paired with the right dippers, you can enjoy this low-cal, gluten-free dip with a smile!

Skinny Caramelized Onion Dip with Greek Yogurt

Pinch me!

I’m giddy because I can sit down with a serving of this caramelized onion dip and some veges and enjoy it…guilt-free…because it has been lightened-up!

Slow Cooker Caramelized Onions

Here’s how this new favorite came about…

Last week I was deep into Slow Cooker Caramelized Onions. I love caramelized onions and I made LOTS of them. (And, I have bags and bags of them stowed away in the freezer.) Apparently, I was actively and unconsciously thinking of all the ways I could use them.

At one point I was about to have a cup of yogurt for a snack when I decided that this recipe had to happen immediately. Doesn’t everyone eat yogurt with onions in it?

Normally I steer clear of dips with lots of sour cream, mayo and such things…not because I want to, but because they are a trigger and I really don’t know when to stop!

Turns out yogurt in dips is a thing! Plus, if I make a small batch, and generously share it with family members…and use lots of healthy dippers. I can party like a sane person. 🙂

Skinny Caramelized Onion Dip Tips

Here’s how to lighten-up this party favorite:

  • Swap Greek yogurt for sour cream…you’ll get a protein boost too.
  • Use light cream cheese.
  • Select dippers that won’t break the calorie bank like carrots or snap peas or chips made from sweet potatoes or beets.

As for the caramelized onions, just pull a package from the freezer and defrost. (You did make a big batch in the crock pot…right? If not, to make them on the stove-top instead, check out this recipe for Pumpkin Pizza with Caramelized Onions.)

And, yes I hear ya! I’m a little obsessed with caramelized onions right now! Nope. Not done yet.

Skinny Caramelized Onion Dip with Greek Yogurt

By my calculations, this dip has about 90 calories per 1/4 cup serving…and that’s counting a full 1 Tablespoon of olive oil for the caramelized onions.

So for the love of dips, try out this lightened-up version that replaces sour cream with protein packed yogurt…and enjoy the party!

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Skinny Caramelized Onion Dip with Greek Yogurt
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Skinny Caramelized Onion Dip with Greek Yogurt
Prep Time
10 mins
Total Time
10 mins
 
Caramelized Onion Dip is lightened-up with Greek yogurt. Choose the right dippers and you have a low-cal, gluten-free snack you can smile about.
Course: Appetizer
Cuisine: American
Servings: 4 servings
Calories: 67 kcal
Author: Marjory Pilley
Ingredients
  • 1/2 cup non-fat Greek yogurt
  • 2 ounces 1/3 less fat cream cheese softened
  • 1/8 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 cup Slow Cooker Caramelized Onions or make caramelized onion recipe below
To Make Caramelized Onion on the Stove-Top
  • 1 Tablespoon butter or margarine
  • 1 Tablespoon olive oil
  • 3 yellow onions sliced thin (about 2 cups)
Instructions
  1. Add the first 4 ingredients to a mixing bowl.
  2. Using electric beaters, mix ingredients for about a minute to fully combine and fluff the dip.
  3. Stir in caramelized onions. (If using previously frozen onions, then add all of the liquid too for extra flavoring.)
  4. Serve with favorite dippers.
Direction to Make Caramelized Onions on the Stove-Top
  1. Melt butter in a large pan over medium-low heat.
  2. Add olive oil and onions to pan and stir to coat.
  3. To caramelize onions, cook onions over medium-low heat for about 30 minutes. Check and turn onions every 5-10 minutes until the onions are brown, but not burnt.
Recipe Notes

Adapted from How Sweet Eats

Nutrition Facts
Skinny Caramelized Onion Dip with Greek Yogurt
Amount Per Serving
Calories 67 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 8mg 3%
Sodium 223mg 9%
Potassium 156mg 4%
Total Carbohydrates 7g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 4g 8%
Vitamin A 1.6%
Vitamin C 5.3%
Calcium 6.2%
Iron 0.7%
* Percent Daily Values are based on a 2000 calorie diet.

Enjoy!

Skinny Caramelized Onion Dip Recipe

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Comments

  1. Two of my husband’s favorite things are caramelized onions and Greek yogurt. I have to make this for him! I actually think I will as a weird kind of surprise. 🙂

  2. Love that photo of the big bowl of caramelized onions!! This dip must be amazing!

  3. So, it’s cool if I eat extra then, right? (Just agree…) Yum!

  4. I love onion dip. I especially love an onion dip with caramelized onions. I’m going to have to try your crockpot method of onions for next time I make an onion dip.

  5. This looks totally decadent – and I’m so thrilled that it is lightened up! Can’t wait to try it!

  6. Perfect game day food! Love it!

  7. I am going crazy for this dip!

  8. This is so my kind of dip! I love using Greek yogurt for sour cream.

  9. So, I made a “french onion dip” for a party once and my bro and his friend downed the entire batch– good thing it was just greek yogurt, zucchini, and some spices. lol! I’ve been dying to recreate that recipe so thanks for inspiring me.. it would make great tailgate food.

  10. Just when I thought I couldn’t love your slow cooker caramelized onions any more … you go and make DIP out of them! This is definitely going on my list of recipes to try.

  11. I’m a sucker for a good dip and this one sounds great! I love the caramelized onions and the lighter Greek yogurt dip.

  12. Um… Well… I haven’t made those caramelized onions yet, but now I’m FULLY convinced. I need this caramelized onion dip in my life. I love dipping and since this delicious dip is lightened up, I can (almost) dip to my heart’s content.

  13. I heart caramelized onions. I heart dip. I heart you for making caramelized onion dip.

  14. Caramelized onions are kind of like bacon… they make everything that much better! Looks fabulous!

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