Healthy Onion Dip Recipe

Introduction

This Healthy Onion Dip is a flavorful, guilt-free snack perfect for any occasion. With caramelized onions and creamy Greek yogurt, it’s a delicious twist on a classic dip that’s both satisfying and nutritious.

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, add olive oil, onions, and garlic. Cook over low heat for 15-20 minutes until the onions are caramelized and browned.
2. Step 2: Let the onions cool for 5-10 minutes, then chop them finely with a knife.
3. Step 3: In a large bowl, mix together the cooled, cooked onions, Greek yogurt, Worcestershire sauce, salt, black pepper, dried parsley, and garlic powder until well combined.
4. Step 4: Serve the dip with chips or fresh vegetables and enjoy.

Tips & Variations

• For extra depth of flavor, try adding a splash of lemon juice or a pinch of smoked paprika.
• You can substitute plain low-fat yogurt if Greek yogurt is unavailable, but the dip might be slightly less thick.
• Use fresh herbs like chives or dill instead of dried parsley for a brighter, fresher taste.

Storage

Store the dip in an airtight container in the refrigerator for up to 3 days. Stir well before serving, and keep chilled until ready to enjoy. This dip is best eaten fresh but can be gently reheated if desired, although it’s typically served cold.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this dip ahead of time?

Yes, making the dip a few hours ahead allows the flavors to meld beautifully. Just keep it refrigerated until serving.

Is this dip suitable for vegetarians?

Yes, this Healthy Onion Dip is vegetarian-friendly as it contains no meat or animal-derived gelatin. However, ensure your Worcestershire sauce is free of anchovies if following a strict vegetarian diet.

Healthy Onion Dip Recipe

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★★★★★

4.5 from 149 reviews

This Healthy Onion Dip is a flavorful and nutritious twist on the classic onion dip, made with caramelized onions, non-fat Greek yogurt, and aromatic spices. It’s perfect for dipping chips or fresh veggies, offering a creamy texture and rich, savory taste without the added fat of traditional creamy dips.

• Author: Leo
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Category: Dip
• Method: Stovetop
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Dip Ingredients

• 1 tablespoon olive oil
• 2 cups onions, sliced thinly (about 2 medium 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. Caramelize Onions: In a sauté pan, heat the olive oil over low heat. Add the thinly sliced onions and minced garlic, then cook slowly for 15-20 minutes, stirring occasionally until the onions become caramelized and browned, developing a sweet and rich flavor.
2. Cool and Chop Onions: Remove the pan from heat and let the onions cool for 5-10 minutes. Once cool enough to handle, 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 chopped cooled onions, non-fat Greek yogurt, Worcestershire sauce, salt, black pepper, dried parsley, and garlic powder until thoroughly combined and smooth.
4. Serve: Transfer the dip to a serving bowl and enjoy immediately with chips, crackers, or fresh vegetables as a healthy snack or appetizer.

Notes

• For extra flavor, you can add a splash of lemon juice or a pinch of smoked paprika.
• Worcestershire sauce adds a savory umami depth; substitute with soy sauce for a vegetarian option if needed.
• Caramelizing the onions low and slow is essential to avoid burning and achieve the best sweetness.
• Store leftovers covered in the refrigerator for up to 3 days.
• This dip can be served chilled or at room temperature based on preference.

Keywords: healthy onion dip, greek yogurt dip, low fat dip, caramelized onion dip, easy appetizer, vegetable dip