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Enjoy this healthy twist on Caramelized Onion Dip with Greek Yogurt. It's perfect served with chips or veggies for a guilt-free indulgence!

Caramelized onion dip with Greek yogurt in a bowl surrounded by carrots and crackers.

Pinch me!

I'm giddy because I can sit down with a serving of this homemade French onion dip and some vegetables and enjoy it. It's lightened up, packed with protein, and low in carbs!

Here's how this crowd-pleasing party dip for game day, holidays, and special occasions came about.

I was knee-deep in slow cooker caramelized onions. (I have bags and bags of them stowed away in the freezer!)

So I was dreaming of skillet French onion chicken and all the other 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. I wondered aloud, "Do sweet caramelized onions taste good in yogurt?"

Usually, I attempt to 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 can't stop.

Luckily, it turns out yogurt in dips is a thing! Plus, if you generously share this healthy caramelized onion dip with family members (and use veggies for dipping), you can party like a sane person!

Jump to:

Ingredient Notes
How to Make Stovetop Caramelized Onions
Top Tips
Directions with Pictures
What to Eat with Onion Dip
Storage and Make Ahead
More Healthy Dip Recipes
📋 Recipe

Ingredient Notes

Here's what you'll need to make this healthy French onion dip recipe with Greek yogurt:

Labeled ingredient to make onion dip recipe: Caramelized onions, Greek yogurt, cream cheese, salt, garlic powder.

Plain Greek yogurt was swapped for sour cream. It gives this dip a protein boost! Use whole-fat yogurt for a creamy texture.
Cream cheese - Soften it by microwaving it for about 30 seconds so it's easy to work with.
Caramelized onions - Pull a package of frozen caramelized onions from the freezer and defrost. Or, follow the directions below to make them on the stovetop.
Garlic powder or onion powder may be used.

How to Make Stovetop Caramelized Onions

Follow these steps to make caramelized onions on the stovetop using sweet onions. It takes about 2 large or 3 medium-sized onions to make 1 cup.

Numbered collage of steps to make caramelized onions: 1) butter and olive in skillet, 2) raw onions in skillet 3) partially cooked onions in skillet, 4) caramelized onions in skillet.

Melt butter and olive oil in a large skillet. Work in batches if your skillet is not big enough.
Add thinly sliced onions (about ⅛ inch in thickness) to the pan and coat with butter/oil mixture.
Cook onions for 20-30 minutes over medium heat, stirring and scraping up brown bits every 3-5 minutes. The onions need undisturbed time so they can turn golden brown. But don't let them burn, either. If the pan becomes too dry, then add a little water.
When the onions are browned to your liking, remove them from the pan. You can also deglaze the pan with a little balsamic vinegar or wine to add even more flavor.

Caramelized onions in a jar with two onions behind it.

Top Tips

Make caramelized onions ahead of time, either on the stovetop or in a crock-pot!
You'll still have a delicious dip if you fall a little short on the amount of onions called for in the recipe.
Caramelize onions according to your preference. I've been short on time and cooked them until they were soft and just starting to brown. Still tasty!

Directions with Pictures

Once the onions are cooked, this easy caramelized onion dip recipe comes together in minutes. Here's how to make it:

Greek yogurt, cream cheese, garlic powder, and salt, mixed together in a red bowl.

Using electric beaters, mix Greek yogurt, cream cheese, garlic powder, and salt in a medium bowl until smooth and creamy.

Caramelized onions on top of the creamy Greek yogurt mixture in a red bowl.

Stir in room temperature caramelized onions. (If using previously frozen onions, add all the liquid for extra flavoring.)

Greek yogurt onion dip in a bowl with cucumber slices and chips behind it.

If desired, top with fresh chives, sliced green onions, or black pepper.

What to Eat with Onion Dip

Select dippers that won't break the calorie bank, like carrots, cucumber slices, snap peas, low-carb tortilla chips, or any of these healthy alternatives to potato chips.

Storage and Make Ahead

Store Greek yogurt caramelized onion dip in an airtight container in the refrigerator for 3-4 days. When ready to enjoy it, stir to incorporate ingredients before serving.

More Healthy Dip Recipes

Here are some more healthy appetizers you may want to add to your party menu:

Would you like more easy, healthy, carb-conscious recipes?

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