Healthy Onion Dip Recipe

Introduction

This healthy onion dip is a flavorful twist on the classic favorite, made lighter with non-fat Greek yogurt and rich caramelized onions. It’s perfect for entertaining or a simple snack with veggies and chips.

Ingredients

• 1 tablespoon olive oil
• 2 cups onions, thinly sliced (about 2 onions)
• ½ tablespoon garlic, minced
• 1 cup non-fat Greek yogurt
• 2 teaspoons Worcestershire sauce
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon dried parsley
• ½ teaspoon garlic powder

Instructions

1. Step 1: In a sauté pan, heat olive oil over low heat. Add the sliced onions and minced garlic, cooking gently for 15-20 minutes until the onions are caramelized and browned.
2. Step 2: Remove the pan from heat and let the onions cool for 5-10 minutes. Once cooled, finely chop the onions with a knife.
3. Step 3: In a large bowl, combine the cooled onions, Greek yogurt, Worcestershire sauce, salt, black pepper, dried parsley, and garlic powder. Mix well until evenly blended.
4. Step 4: Serve the dip with your favorite chips or fresh veggies and enjoy.

Tips & Variations

• For extra creaminess, stir in a tablespoon of cream cheese or sour cream.
• Try adding a pinch of smoked paprika for a smoky flavor.
• Use caramelized shallots instead of onions for a sweeter, milder taste.
• Adjust the garlic and Worcestershire sauce amounts based on your taste preferences.

Storage

Store the dip in an airtight container in the refrigerator for up to 3 days. Stir well before serving again. This dip is best enjoyed fresh but can be served cold or at room temperature.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular yogurt instead of Greek yogurt?

Yes, you can use regular yogurt, but Greek yogurt provides a thicker, creamier texture that works best for dips.

How can I make this dip vegan?

Substitute the Greek yogurt with a plant-based yogurt and use a vegan Worcestershire sauce to keep it vegan-friendly.

Healthy Onion Dip Recipe

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★★★★★

4.5 from 111 reviews

This Healthy Onion Dip is a flavorful and guilt-free snack made with caramelized onions and non-fat Greek yogurt. It combines the natural sweetness of slowly cooked onions with the tanginess of yogurt and a blend of spices, making it perfect for dipping veggies or chips. A delicious alternative to traditional onion dips that are often loaded with sour cream and mayonnaise.

• Author: Emma
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: About 2 cups 1x
• Category: Snack
• Method: Stovetop
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Vegetables

• 2 cups onions, sliced thinly (about 2 onions)
• ½ tablespoon garlic, minced

Cooking Fats

• 1 tablespoon olive oil

Dairy & Condiments

• 1 cup non-fat Greek yogurt
• 2 teaspoons Worcestershire sauce

Spices & Seasonings

• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon dried parsley
• ½ teaspoon garlic powder

Instructions

1. Caramelize Onions and Garlic: In a sauté pan, heat the olive oil over low heat. Add the thinly sliced onions and minced garlic. Cook gently for 15-20 minutes, stirring occasionally until the onions are browned and caramelized, developing their natural sweetness.
2. Cool and Chop: Remove the caramelized onions from heat and let them cool for 5-10 minutes. Once cool, chop the onions finely using a knife to create a smooth texture ideal for the dip.
3. Mix Ingredients: In a large mixing bowl, combine the chopped caramelized onions, non-fat Greek yogurt, Worcestershire sauce, salt, black pepper, dried parsley, and garlic powder. Stir well until all ingredients are evenly incorporated.
4. Serve and Enjoy: Transfer the dip to a serving bowl. Serve chilled or at room temperature with your choice of chips, crackers, or fresh vegetables for dipping.

Notes

• Cooking onions slowly over low heat is key to achieving a rich caramelized flavor without burning.
• Using non-fat Greek yogurt keeps the dip creamy and healthy, reducing fat and calories compared to sour cream dips.
• Worcestershire sauce adds a subtle umami depth to the dip; it can be omitted for a vegetarian version.
• Store any leftovers in an airtight container in the refrigerator for up to 3 days.
• This dip is a great protein-rich snack option thanks to the Greek yogurt.

Keywords: Healthy onion dip, caramelized onion dip, Greek yogurt dip, healthy snack, low fat dip, onion dip recipe