Healthy Onion Dip Recipe

Introduction

This healthy onion dip is a flavorful and lighter alternative to traditional creamy dips. Made with caramelized onions and 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 olive oil over low heat. Add the sliced onions and minced garlic. Cook slowly for 15-20 minutes, stirring occasionally, until the onions are caramelized and browned.
2. Step 2: Remove the pan from heat and let the onions cool for 5-10 minutes. Once cooled, finely chop the onions 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 everything is fully incorporated.
4. Step 4: Serve the dip with chips, crackers, or fresh vegetables. Enjoy immediately or refrigerate until ready to serve.

Tips & Variations

• For a richer flavor, add a teaspoon of smoked paprika or a dash of hot sauce to the dip.
• Use full-fat Greek yogurt for a creamier texture if preferred.
• If you want a smoother dip, blend the mixture briefly in a food processor before serving.
• Fresh herbs like chives or dill can be added instead of dried parsley for a brighter taste.

Storage

Store the onion dip in an airtight container in the refrigerator for up to 3 days. Stir well before serving. This dip can be enjoyed chilled or at room temperature but avoid freezing as it may affect texture.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this dip ahead of time?

Yes, you can prepare the dip a few hours or even a day in advance. Just keep it refrigerated and give it a good stir before serving to redistribute the flavors.

What can I use instead of Worcestershire sauce?

If you don’t have Worcestershire sauce, soy sauce or tamari can be used as a substitute to add a savory depth, though the flavor will be slightly different.

Healthy Onion Dip Recipe

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★★★★★

4.9 from 86 reviews

This Healthy Onion Dip is a flavorful and nutritious alternative to traditional creamy dips, featuring caramelized onions sautéed in olive oil combined with non-fat Greek yogurt and savory seasonings. Perfect as a guilt-free snack or party appetizer served with chips or fresh vegetables.

• Author: Kai
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: Approximately 1.5 cups (serves 6-8) 1x
• Category: Dip
• Method: Stovetop
• Cuisine: American
• Diet: Low Fat

Ingredients

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Main Ingredients

• 1 tablespoon olive oil
• 2 cups onions, thinly sliced (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 the Onions: In a sauté pan, heat the olive oil over low heat. Add the thinly sliced onions and minced garlic, cooking gently for 15-20 minutes until the onions become soft, caramelized, and golden brown, stirring occasionally to prevent burning.
2. Cool and Chop: Remove the pan from heat and allow the caramelized onions to cool for 5-10 minutes. Once cooled, finely chop the onions using a knife to create a consistent texture for the dip.
3. Mix the Dip: In a large mixing bowl, combine the cooled caramelized onions with the non-fat Greek yogurt, Worcestershire sauce, salt, black pepper, dried parsley, and garlic powder. Mix thoroughly until all ingredients are well incorporated.
4. Serve: Transfer the onion dip to a serving bowl and enjoy immediately with chips, crackers, or fresh vegetables. Refrigerate any leftovers in an airtight container for up to 3 days.

Notes

• Use low heat to caramelize onions slowly for maximum sweetness and flavor.
• The Worcestershire sauce adds umami flavor; ensure it fits your dietary preferences or substitute with soy sauce if needed.
• Non-fat Greek yogurt can be replaced with regular Greek yogurt for a creamier dip if desired.
• This dip pairs well with sliced veggies such as carrots, celery, and bell peppers for a healthy snack.
• Store leftovers in the fridge for up to three days to maintain freshness.

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