Healthy Caramelized Onion Dip With Greek Yogurt

A healthier version of a classic favorite that's made with Greek yogurt and caramelized onions

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Caramelized onion dip with Greek yogurt is creamy, delicious and the perfect dip for parties, snacking, or game day.

Onion dip is a party favorite that always seems to disappear fast at parties. Everyone loves it with potato chips, and it also tastes great with fresh veggies, or spread on a cracker.  

Instead of opening up those onion soup packets to make onion dip, try this easy French onion dip which is made with homemade caramelized onions.

The caramelized onions add a depth of flavor and enough sweetness to balance out the tart taste of Greek yogurt in this healthy caramelized onion dip.

What makes this onion dip recipe healthy?

• It's made with plain Greek yogurt instead of sour cream. Creamy Greek yogurt is a healthier alternative with more health benefits and is higher in protein.
• Caramelized onions are made with simple ingredients (real onions, oil, butter, and sea salt).

Here is what you will need to make this dip

This is an overview of the ingredients and steps to make this recipe; scroll down for a printable recipe card with exact measurements and detailed instructions.

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Ingredients

• Sweet Onions
• Butter or olive oil
• Plain Greek yogurt
• Fresh lemon juice
• Fresh thyme 
• Tamari sauce

Equipment

• Cast iron skillet (to make the onions)
• Chef knife
• Mixing bowl
• Serving bowl

How to make Greek yogurt onion dip

Prepare: Slice the onions and preheat the oil or butter in a skillet at medium heat.

Step 1. Caramelize the onions

Place the onions in a heated large skillet with oil and allow them to cook undisturbed on medium heat for 10 to 15 minutes. Add a little bit more of the oil and give them a stir. (if the pan is too hot and the onions are sticking, reduce the heat to medium-low heat)

Step 2. Continue to cook onions

Continue to cook the onions stirring often for about 20 to 30 minutes until the onions become deep brown in color. Remove them from the heat and let them cool off.

Step 3. Make the dip

Once the onions have cooled off, roughly chop the onions and place them along with the remaining ingredients into a mixing bowl and stir. Do the taste test, and adjust the flavor with a dash or two of sea salt and black pepper.

Note: Here is my recipe for caramelized onions which contains more detailed instructions for making the best-caramelized onions.

Ingredient notes and substitutions

The full list of ingredients to make this caramelized onion dip recipe is above. Below are notes about some of the ingredients, along with ideas for substitutes.

Onions - Sweet onions such as Vidalia onions or all-purpose yellow onions are the best onions to use when making caramelized onions.

Olive oil & butter - I like to use a mix of olive oil and butter when I make caramelized onions. The butter adds a nice flavor but burns easily. I find that starting with olive oil and adding butter at the ends makes the onions flavorful.

Plain Greek yogurt - tastes like sour cream but has more health benefits. It's lower in calories, and fat and is high in protein. An extra benefit is that yogurt contains gut-healthy probiotics.

Greek yogurt can be replaced with an equal Icelandic yogurt which is slightly thicker and more creamy.

Tamari sauce - is a Japanese version of soy sauce that adds a nice umami flavor to the onion dip. Tamari sauce can be replaced with soy sauce, coconut aminos or Worcestershire sauce.

Worcestershire sauce contains anchovies, which is something to keep in mind if you want to keep this dip vegetarian.

How to store onion dip

Leftover creamy french onion dip can be stored in an airtight container in the refrigerator for up to a week. Give the dip a quick stir before serving and it will be ready to enjoy.

Freezing leftover onion dip is not recommended.

Serving suggestions

Serve this healthy creamy onion dip with potato chips, fresh carrot sticks, celery sticks, air fryer mushroom fries or your favorite vegetables.

Try these homemade potato chips to serve with this healthy french onion dip recipe!

Recipe variations

Try changing up this tasty dip with these suggestions.

Add mayonnaise - add up to a tablespoon of good quality mayonnaise such as avocado mayonnaise to the dip for a more creamy dip.

Fresh herbs - in addition to thyme add a handful of fresh herbs such as fresh chives, parsley, or dill to the onion dip for a fresh bright flavor.

Spicy onion dip - Add one-half to one teaspoon of red pepper flakes and a pinch of garlic powder for a spicy onion dip.

Vegan caramelized onion dip - Instead of cow's milk yogurt, use a non-dairy yogurt such as coconut milk, almond milk or oat milk yogurt.

Tips

• If the onions stick to the pan during the caramelization process, add a little water, broth or white wine to loosen them from the pan.
• Bump up the flavor and add 1 teaspoon or more to your taste of balsamic vinegar.
• Make the onions up to four days ahead of time and store them in the refrigerator.
• For the best taste, chill homemade Greek yogurt onion dip in the refrigerator at least one hour before serving.

You might like these recipes

• Easy Caramelized Onions
• Caramelized Onion Cheeseburger
• Vegetarian Charcuterie Board
• Tomato Basil Feta Pasta Salad

📖 Recipe

Caramelized Onion Dip with Greek Yogurt

A healthier version of a classic favorite that's made with Greek yogurt and caramelized onions

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Prep Time: 15 minutes minutes

Cook Time: 50 minutes minutes

Total Time: 1 hour hour 5 minutes minutes

Click on serving size to scale this recipe

Course: Appetizer

Cuisine: American

Keyword: Caramelized onion dip with greek yogurt

Servings: 8 People

Calories: 75kcal

Author: Anne

US CustomaryMetric

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Equipment

• 1 cast iron skillet
• 1 Mixing Bowl
• 1 serving bowl
• 1 Chef Knife

Scale this Recipe 8 People

Ingredients

• ▢ 3 medium-sized sweet onions
• ▢ 1 ½ tablespoons olive oil
• ▢ 1 ½ tablespoons butter
• ▢ 1 cup Greek yogurt
• ▢ 1 ½ teaspoons lemon juice
• ▢ ½ teaspoon fresh thyme
• ▢ 1 teaspoon tamari sauce

US Customary - Metric

Instructions

• ▢
  Peel and roughly chop the onions
• ▢
  Add 1 ½ tablespoons oil to a skillet and heat it over medium heat 
• ▢
  Add the onions and cook them for about 15 minutes  -- try not to stir them
• ▢
  Once the onions  start to brown, add 1 ½ tablespoons of butter, reduce heat and allow them to cook over medium to low heat for about 20 to 30 minutes more, stirring periodically so that they don't stick to the pan.
• ▢
  The onions are caramelized once they turn dark in color 
• ▢
  Remove the caramelized onions from heat and set them aside to cool
• ▢
  Once onions are cooled stir them into 1 cup of Greek yogurt along with the tamari sauce, thyme and lemon juice.

Notes

Refrigerate at least one hour before serving.

Serve Greek yogurt onion dip with chips, crackers or fresh vegetables.

Store leftover onion dip in the refrigerator for up to a week  in an airtight food storage container.

See article above for recipe tips,variations, substitutions and more!

Nutrition

Serving: 1¼ cup | Calories: 75kcal | Carbohydrates: 5g | Protein: 3g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Trans Fat: 0.1g | Cholesterol: 7mg | Sodium: 69mg | Potassium: 99mg | Fiber: 1g | Sugar: 3g | Vitamin A: 73IU | Vitamin C: 4mg | Calcium: 39mg | Iron: 0.2mg

Nutrition information provided is an estimate and can vary based on cooking methods and ingredients used

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