0 from 66 votes
Roasted Onion Dip Recipe
This creamy roasted onion dip is a healthy yet irresistible take on my childhood favorite chip dip. It's made with fresh ingredients like roasted onions, garlic, Greek yogurt, and lemon juice. It's an easy dip recipe you can make ahead of time, and it's perfect for party season!
Prep Time
10 mins
Cook Time
1 hr 10 mins
Total Time
1 hr 40 mins
Servings: 5 cups
Calories: 120 kcal
Course:
Appetizer
Cuisine:
North American
Ingredients
- 3 3 lbs. onions sliced thin
- 6 6 cloves garlic leave the skin on
- 2 2 tablespoons olive oil
- 2 2 teaspoons sea salt
- 2 ½ 2 ½ cups thick yogurt
- 2 2 tablespoons lemon juice
- 1 1 pinch of cayenne
- 1 1 teaspoon black pepper
Instructions
- Turn your oven to 375 degrees Fahrenheit and line an 18x13" baking sheet with parchment paper.
- Add the sliced onions and the garlic to the baking sheet and toss with the oil, salt, and 2 tablespoons of water. Tuck the garlic under some of the onions (to protect them from the heat) then roast for 1 ½ hours, tossing the onions halfway through. Remove them from the oven and allow them to cool slightly.
- Squeeze the garlic from the skin and add it and the onions to a food processor. Process on low until a chunky paste forms then transfer to a medium-sized bowl.
- Add the yogurt, lemon juice, cayenne, and pepper to the bowl and mix well. Serve with your favorite dippers!
Cup of Yum
Notes
- You can dig into this dip right away (it's delicious!) but the flavors come together best after you let it rest for a couple hours in your fridge.
Nutrition Information
Serving
1 serving = ½ cup
Calories
120kcal
(6%)
Carbohydrates
16g
(5%)
Protein
4g
(8%)
Fat
5g
(8%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Cholesterol
8mg
(3%)
Sodium
499mg
(21%)
Potassium
307mg
(9%)
Fiber
2g
(8%)
Sugar
9g
(18%)
Vitamin A
69IU
(1%)
Vitamin C
12mg
(13%)
Calcium
110mg
(11%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 5cups
Amount Per Serving
Calories 120
% Daily Value*
| Serving | 1 serving = ½ cup | |
| Calories | 120kcal | 6% |
| Carbohydrates | 16g | 5% |
| Protein | 4g | 8% |
| Fat | 5g | 8% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 8mg | 3% |
| Sodium | 499mg | 21% |
| Potassium | 307mg | 7% |
| Fiber | 2g | 8% |
| Sugar | 9g | 18% |
| Vitamin A | 69IU | 1% |
| Vitamin C | 12mg | 13% |
| Calcium | 110mg | 11% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.