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Healthy Onion Dip

Creamy Healthy Onion Dip with Greek Yogurt for Guilt-Free Snacking

This Healthy Onion Dip is a creamy, guilt-free dip made with Greek yogurt and caramelized onions, perfect for snacking.
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Prep Time 10 minutes
Cook Time 20 minutes
Cooling Time 10 minutes
Total Time 40 minutes
Servings: 8 servings
Course: Snacks
Cuisine: American
Calories: 50
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Dip Base
  • 2 tablespoons Olive Oil Adds richness and aids in caramelizing the onions; substitute with avocado oil for a different flavor.
  • 2 medium Onions Thinly sliced; yellow or red onions work best.
  • 2 cloves Garlic Fresh minced garlic is recommended for a more robust flavor.
  • 1 cup Non-Fat Greek Yogurt Replaces high-fat sour cream.
  • 1 tablespoon Worcestershire Sauce Coconut aminos can be used as a soy-free alternative.
For Seasoning
  • 1 teaspoon Salt Enhances overall flavor; adjust to taste.
  • 1 teaspoon Black Pepper Freshly ground is preferable.
  • 1 teaspoon Dried Parsley Can be omitted or swapped for fresh parsley.
  • 1 teaspoon Garlic Powder Boosts flavor profile.

Equipment

  • Sauté Pan
  • Mixing Bowl

Method
 

Step-by-Step Instructions for Healthy Onion Dip
  1. In a large sauté pan, heat olive oil over low heat. Add thinly sliced onions and minced garlic. Cook slowly for about 15–20 minutes, stirring occasionally, until the onions are deeply caramelized and golden brown.
  2. Remove the pan from heat and let the caramelized onions and garlic cool for about 5–10 minutes.
  3. Finely chop the cooled caramelized onion and garlic mixture.
  4. In a large mixing bowl, combine the chopped onion mixture with Greek yogurt, Worcestershire sauce, and season with salt, black pepper, and garlic powder. Stir until evenly combined.
  5. Taste the dip and adjust the seasoning if necessary. Garnish with dried parsley if desired.

Nutrition

Serving: 2tablespoonsCalories: 50kcalCarbohydrates: 5gProtein: 3gFat: 2gSaturated Fat: 0.3gMonounsaturated Fat: 1.5gSodium: 130mgPotassium: 100mgSugar: 1gVitamin C: 2mgCalcium: 2mgIron: 2mg

Notes

Store the dip in an airtight container in the fridge for up to 3 days. Avoid freezing for best texture.

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