Caramelized Onion Dip with Greek Yogurt

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Make skinny Caramelized Onion Dip with Greek Yogurt instead of sour cream. Paired with the right dippers, you can enjoy this low-calorie, gluten-free dip with a smile because it’s HEALTHY!

Caramelized Onion Dip with Greek Yogurt in 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…guilt-free…because it has been lightened-up!

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. (So, I have bags and bags of them stowed away in the freezer.) Apparently, I was unconsciously thinking of all the ways I could use them.

Bowl of Caramelized Onions made in a slow cooker

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 can’t stop!

Caramelized Onion Dip with Greek Yogurt on a cracker

Turns out yogurt in dips is a thing! Plus, if I make a small batch, 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, snap peas or any of these healthy alternatives to chips.

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 like we did for Butternut Squash Pizza with Caramelized Onions.

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

Bowl of skinny onion dip with Greek yogurt with onions in the background

So for the love of dips, try out this lightened-up version of caramelized onion dip with Greek yogurt…and enjoy the party!

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

Please rate this recipe and tag @DinnerMom or #DinnerMom on social media. We love to see what you are cooking up!

Caramelized Onion Dip with Greek Yogurt in bowl surrounded by carrots and crackers
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5 from 2 votes

Skinny Caramelized Onion Dip with Greek Yogurt

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.
Prep Time10 mins
Total Time10 mins
Course: Appetizer
Cuisine: American
Servings: 4 servings
Calories: 67kcal


Dip Ingredients

  • 1/2 cup non-fat Greek yogurt 5.3 ounce container
  • 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 stove-top version below

If Making Caramelized Onion on the Stove-Top

  • 1 Tablespoon butter or margarine
  • 1 Tablespoon olive oil
  • 3 yellow onions sliced thin (about 2 cups)


  • Add the first 4 ingredients to a mixing bowl.
  • Using electric beaters, mix ingredients for about a minute to fully combine and fluff the dip.
  • Stir in caramelized onions. (If using previously frozen onions, then add all of the liquid too for extra flavoring.)
  • Serve with favorite dippers.

Direction to Make Caramelized Onions on the Stove-Top

  • Melt butter in a large pan over medium-low heat.
  • Add olive oil and onions to pan and stir to coat.
  • 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.


Adapted from How Sweet Eats


Calories: 67kcal | Carbohydrates: 7g | Protein: 4g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 8mg | Sodium: 223mg | Potassium: 156mg | Fiber: 1g | Sugar: 4g | Vitamin A: 80IU | Vitamin C: 4.4mg | Calcium: 62mg | Iron: 0.1mg
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  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!

  15. Sue Harding says

    It was amazing! Took longer than 20 minutes to carmelize but this is soooooooo good! ThNk you!

  16. Renee Goerger says

    This dip is always the first thing to go at a party. It’s delicious!

  17. Meagen Brosius says

    Anything with onions is a hit in our house! This was so easy to make and DELISH! Perfect for snacking or for parties and events!

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