Healthier French Onion Dip (With Greek Yogurt!)
User Reviews
4.9
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Prep Time
5 mins
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Cook Time
45 mins
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Total Time
50 mins
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Servings
5 ½ cup servings
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Calories
158 kcal
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Course
Appetizer, Condiments, Snacks
Healthier French Onion Dip (With Greek Yogurt!)
Description
The dip starts by cooking sliced white onions slowly over medium-low heat in olive oil, salted and stirred regularly until golden brown and deeply caramelized, which usually takes 40 to 55 minutes. Garlic is added near the end to avoid burning and to release its aroma. After cooling slightly, the onion mixture is chopped and combined with plain Greek yogurt, Worcestershire sauce, white pepper, and a pinch of salt.
The result is a dip with a balance of sweet caramelized onion flavor, the creamy tanginess of Greek yogurt, and layers of savory seasoning. This version offers a healthier alternative by using yogurt instead of sour cream or mayonnaise. Variations can include adding cream cheese for richness, mayonnaise for milder tang, or fresh herbs like chives or parsley for garnish.
The dip can be served immediately or chilled to meld flavors further. It pairs well as a snack with chips, vegetable sticks, or as a sandwich spread. Storing in the refrigerator keeps it fresh for several days.
Ingredients
Caramelized Onions
- 2 Tbsp olive oil 30 mL
- 2 medium white onion sliced, about 2 cups, or yellow onion
- ¼ tsp salt
- 3 cloves garlic minced
Dip
- 2 cups Greek yogurt 450 g, plain
- 1 tsp Worcestershire sauce 5 mL, vegan
- ¼ tsp white pepper
- Pinch salt
Instructions
- Caramelize Onions: Heat oil over medium/low heat, preferably in a heavy-bottomed pan (like cast iron). Add onion, stirring to evenly coat with oil. Cook for 10 minutes, then sprinkle with salt. Continue cooking for 30 to 45 minutes, stirring every couple minutes, until onions are golden brown and caramelized. Add garlic at the very end, cooking for just 2 or 3 minutes with the onions, then remove from heat. Roughly chop and allow to cool slightly.
- Stir: Combine cooled onion mixture with yogurt, Worcestershire, pepper, and salt in a medium bowl. Taste and adjust seasonings as needed.
- Serve right away, or chill in the fridge until ready to serve.
Notes
- Use thick Greek yogurt or strain thinner yogurt with cheesecloth for best dip consistency.
- This dip keeps well chilled in an airtight container for up to four days.
- Add cream cheese or mayonnaise to adjust creaminess and flavor according to preference.
- Fresh herbs like chives or parsley can be mixed in or sprinkled on top before serving for added freshness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5½ cup servings
Amount Per Serving
Calories 158 kcal
% Daily Value*
| Serving | 1serving (½ cup) | |
| Calories | 158kcal | 8% |
| Carbohydrates | 11g | 4% |
| Protein | 4.2g | 8% |
| Fat | 11.3g | 17% |
| Saturated Fat | 4.4g | 22% |
| Cholesterol | 20mg | 7% |
| Sodium | 189mg | 8% |
| Potassium | 257mg | 5% |
| Fiber | 1g | 4% |
| Sugar | 8.1g | 16% |
| Calcium | 154mg | 15% |
| Iron | 0mg | 0% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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