Healthy Onion Dip Recipe

Introduction

This healthy onion dip is a flavorful and lighter alternative to traditional creamy dips. Made with caramelized onions and non-fat Greek yogurt, it’s perfect for snacking with chips or fresh vegetables.

Ingredients

• 1 tablespoon olive oil
• 2 cups onions, sliced thinly (about 2 onions)
• ½ tablespoon garlic, minced
• 1 cup non-fat Greek yogurt
• 2 teaspoons Worcestershire sauce
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon dried parsley
• ½ teaspoon garlic powder

Instructions

1. Step 1: In a sauté pan, heat the olive oil over low heat. Add the sliced onions and minced garlic, cooking slowly for 15-20 minutes until the onions become caramelized and browned.
2. Step 2: Remove the onions from heat and let them cool for 5-10 minutes. Once cooled, chop the onions finely with a knife.
3. Step 3: In a large bowl, combine the cooled caramelized onions, Greek yogurt, Worcestershire sauce, salt, black pepper, dried parsley, and garlic powder. Mix well until all ingredients are thoroughly combined.
4. Step 4: Serve the onion dip chilled or at room temperature with your favorite chips or fresh vegetables. Enjoy!

Tips & Variations

• For a richer flavor, try adding a teaspoon of lemon juice or a pinch of smoked paprika.
• You can substitute Worcestershire sauce with soy sauce for a different twist.
• Use red onions instead of yellow for a sweeter, milder dip.

Storage

Store the onion dip in an airtight container in the refrigerator for up to 3 days. Stir well before serving. It can be enjoyed chilled or brought to room temperature. Avoid freezing as it may alter the texture of the yogurt.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this dip in advance?

Yes, making the dip a few hours ahead allows the flavors to meld together better. Just store it covered in the refrigerator until ready to serve.

Is this dip suitable for vegans?

This recipe uses non-fat Greek yogurt, which is dairy-based. To make a vegan version, substitute the yogurt with a plant-based alternative such as coconut or almond yogurt.

Healthy Onion Dip Recipe

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★★★★★

4.4 from 78 reviews

This Healthy Onion Dip is a flavorful alternative to traditional dips, made with caramelized onions and non-fat Greek yogurt for a creamy, guilt-free snack. Perfect for serving with chips or fresh vegetables, it combines the sweetness of slow-cooked onions with a touch of tanginess and savory spices to create a delicious, wholesome appetizer.

• Author: Windy
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: Approximately 1.5 cups (serves 4-6) 1x
• Category: Appetizer
• Method: Stovetop
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Onion Mixture

• 1 tablespoon olive oil
• 2 cups onions, thinly sliced (about 2 medium onions)
• ½ tablespoon garlic, minced

Dip Base

• 1 cup non-fat Greek yogurt
• 2 teaspoons Worcestershire sauce
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon dried parsley
• ½ teaspoon garlic powder

Instructions

1. Caramelize the Onions: In a sauté pan, heat the olive oil over low heat. Add the thinly sliced onions and minced garlic, cooking slowly for 15-20 minutes until the onions become soft, caramelized, and browned, stirring occasionally to prevent burning.
2. Cool and Chop: Remove the pan from heat and allow the onions to cool for 5-10 minutes. Once cool, finely chop the caramelized onions with a knife to ensure an even texture in the dip.
3. Combine Ingredients: In a large bowl, mix together the cooled, chopped onions with the non-fat Greek yogurt, Worcestershire sauce, salt, black pepper, dried parsley, and garlic powder. Stir until all ingredients are well incorporated.
4. Serve and Enjoy: Transfer the dip to a serving bowl and serve immediately with chips or fresh vegetables for dipping. Enjoy as a healthy and delicious appetizer or snack.

Notes

• Use low heat to slowly caramelize onions and avoid burning for best flavor.
• For a vegan version, replace Greek yogurt with a plant-based yogurt alternative.
• This dip can be stored in an airtight container in the refrigerator for up to 3 days.
• Adjust salt and spices to taste based on preference.
• Worcestershire sauce contains anchovies; omit or substitute for a vegetarian/vegan diet.

Keywords: healthy onion dip, caramelized onion dip, Greek yogurt dip, low fat dip, appetizer, snack, healthy dip