Healthy Onion Dip Recipe
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.
- 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
Scale
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
- 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.
- 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.
- 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.
- 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
Find it online: https://kitchenwithkai.com/healthy-onion-dip-recipe/
