Caramelized Onion Dip

Onion dip gets a redo in this updated version of Carmelized Onion Dip. Onions are slow-cooked to bring out their natural sweet flavor, and Greek yogurt is added in place of sour cream for a healthier twist.

Health MARCH 2012

  • Yield: Makes 5 servings (serving size: about 1/4 cup)


  • 1 tablespoon extra-virgin olive oil
  • 3 sliced medium onions (about 4 1/2 cups), divided
  • 1 teaspoon sugar
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup plain reduced-fat (2%) Greek yogurt
  • 1/8 teaspoon ground nutmeg
  • 1/2 teaspoon sherry or red-wine vinegar
  • 1/2 teaspoon Worcestershire sauce


1. In a large nonstick skillet, heat oil over medium. Add onions, sugar, salt, and pepper. Cook, partially covered and stirring occasionally until deep golden and tender (about 25 minutes). Reserve 1 tablespoon onions; set aside. Allow caramelized onions to cool; coarsely chop.

2. In a medium bowl, combine chopped onions with yogurt, nutmeg, vinegar, and Worcestershire. Top with reserved onions.

Nutritional Information

Amount per serving
  • Calories: 85
  • Fat: 3.3g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 0.3g
  • Protein: 3g
  • Carbohydrate: 12g
  • Fiber: 2g
  • Cholesterol: 2mg
  • Iron: 0.0mg
  • Sodium: 134mg
  • Calcium: 40mg

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Caramelized Onion Dip Recipe