Healthy Onion Dip Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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
Find it online: https://platedbyemma.com/healthy-onion-dip-recipe/
