Caramelized Onion Dip

Yesterday I told you about the versatility of Greek yogurt, and what an especially good replacement it is for sour cream. As promised, and in honor of my husband, here is a recipe that generally uses sour cream (and one of his faves!), but comes out great using Greek yogurt instead. Plus, you won’t feel the least bit guilty indulging in it because of how nutritious it is (especially compared to the original!).

Caramelized Onion Diphealthier onion dip
Serves: 12; Serving Size: 3 oz


  • 2 tablespoons olive oil
  • 5 small to medium onions, finely chopped
  • 2 tablespoons sugar
  • 2 cups nonfat Greek yogurt
  • 2 teaspoons salt-free garlic powder
  • Salt and freshly ground pepper, to taste


  1. Heat olive oil in a skillet over medium heat. Add onions and sugar and sauté, stirring occasionally, until the onions are golden brown and caramelized, about 40 minutes. Set aside and let cool.
  2. While the onions are cooking, mix together the yogurt, garlic powder, and salt and pepper, to taste.
  3. When the onions are room temperature, add ¾ of them to the yogurt mixture, transfer to a bowl, and top with the remaining onions.

Nutrition Information (per serving): 68 calories, 4 g protein, 8 g carbohydrate, 1 g fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 56 mg sodium, 36 mg calcium

(Nutrition info for 3 ounces of traditional onion dip: 172 calories, 3 g protein, 9 g carbohydrate, 0 g fiber, 13 g fat, 9 g saturated fat, 0 mg cholesterol, 600 mg sodium, 0 mg calcium)


4 responses to “Caramelized Onion Dip

  1. I love Greek yogurt, so I definitely love swapping it in for recipes. I have to say though, what I’m most impressed by is the fact that when you make onion dip you actually saute onions! I don’t usually make onion dip, but I always just thought it was mixing onion soup mix with mayo or sour cream. You’ve made onion dip appealing to me now! Thanks for another great recipe.

    • Thanks! I’ve always been turned off by the powdered mix too. It takes more time to make it with real onions, but then you know you’re getting the real thing and it tastes so much better!!

  2. This sounds so scrumptious as I love onions and carmelized onions!!!

  3. Yum! I tried making a similar dip once before but the flavor was off. I bet those couple tablespoons of sugar take some of the bite out of the sour flavor. Sounds delicious. I love Greek yogurt so much. Such a fabulous ingredient.

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