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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!
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!
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Ingredient Notes
Here's what you'll need to make this healthy French onion dip recipe with Greek yogurt:
- 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.
- 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.
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:
Using electric beaters, mix Greek yogurt, cream cheese, garlic powder, and salt in a medium bowl until smooth and creamy.
Stir in room temperature caramelized onions. (If using previously frozen onions, add all the liquid for extra flavoring.)
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:
Did you make this recipe?
Please leave a rating and tell us how you liked it!
📋 Recipe
Caramelized Onion Dip with Greek Yogurt
Ingredients
Dip Ingredients
- 1 cup Greek yogurt
- 4 ounces Cream cheese softened
- ¼ teaspoon garlic powder
- ½ teaspoon salt
- 2 cups Slow Cooker Caramelized Onions or make stove-top version below
Stovetop Caramelized Onions
- 1 Tablespoon butter or margarine
- 1 Tablespoon olive oil
- 6 yellow onions sliced thin (about 4 cups)
Instructions
- 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 room temperature caramelized onions. (If using previously frozen onions, add all the liquid, too, for extra flavoring.)
- Serve with favorite dippers.
Direction to Make Caramelized Onions on the Stovetop
- 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. Add a splash of water as they cook to prevent burning, if necessary.
Notes
Nutrition
This recipe was originally published on October 16, 2014 and has been updated to improve the reader experience.
Meagen Brosius
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!
Renee Goerger
This dip is always the first thing to go at a party. It's delicious!
Marjory
Yay! Thanks for commenting!
Sue Harding
It was amazing! Took longer than 20 minutes to carmelize but this is soooooooo good! ThNk you!
Marjory
Thanks so much for your comment! Feel free to give it a rating. 🙂
Rachel @ Baked by Rachel
Perfect game day food! Love it!
christine
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.