Caramelized Onion Dip

With its tangy flavor, Greek yogurt is the perfect swap for sour cream in this caramelized onion dip. Enjoy it as healthy game day snack or take it to your next party!

Caramelized Onion Dip MM marisamoore.comThis is a retro snack with a modern, healthy twist. Back in the day, French onion dip with chips was a staple at parties and baby showers. This is a throwback to those times. It’s a little more fancy and a lot healthier.

I got this idea one day as I went for a midday snack. I wanted something savory so I added onion powder and leftover chopped vegetables to Greek yogurt instead of fruit. The texture took me back to my days eating onion dip as a child (and how much I loved it). I knew I’d have to blog it as a healthy snack option. So here it goes…

Instead of gobs of sour cream this recipe uses protein packed Greek yogurt as the creamy, cool base. It delivers just enough tanginess that your guests will never know the difference. It’s all balanced by the sweet, savory goodness of slow cooked caramelized onions.

This recipe is incredibly easy. You’ll need to invest a little time upfront to caramelize the onions but believe me – the aroma is totally worth it. When the onions are done, you simply mix everything together in a bowl and serve it up.

I paired the dip with exotic vegetable chips this time. The salty, crunchy potato chips against the creamy, caramelized onion dip was a little addictive.

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Caramelized Onion Dip

Servings: 20 servings


  • 2 large sweet onions
  • 2 T olive oil
  • 2 T water or vegetable broth
  • 2 cups 2% Greek yogurt
  • ½ cup chopped caramelized onions*
  • 1 teaspoon worcestershire sauce
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • 2 teaspoon chopped fresh parsley
  • Salt and pepper to taste


  • Caramelize the onions. Add the olive oil to a cast iron skillet or stainless steel sauté pan. Cook the onions over medium heat until fragrant and caramelized. Once caramelized, deglaze the pan with 2 tablespoons of vegetable broth, water or white wine. Remove from the heat. Let cool.
  • Make the dip. Combine the caramelized onions with the remaining ingredients in a bowl. Stir to combine. Serve with your favorite fresh crunchy vegetables or beet, carrot or sweet potato chips.
  • This recipe doubles easily.
  • * Refrigerate any leftover caramelized onions. Enjoy them on sandwiches, on pizza or folded into an omelet.

5 Comments on Caramelized Onion Dip

  1. Alanna
    January 26, 2015 at 1:31 PM (5 years ago)
    I can't remember the last time I had french onion dip. Mixing the seasoning packet with sour cream would always be my sister and I's job for whipping up a snack haha Loving your recipe - easy and delicious! Can't wait to try it out :) Reply
    • Marisa
      January 27, 2015 at 9:32 AM (5 years ago)
      Thanks Alanna! Reply
  2. Rachael@AvocadoADayNutrition
    January 26, 2015 at 10:13 PM (5 years ago)
    YUM! I made a french onion dip with leeks, shallots and caramelized onions once and I still dream of it! Reply
    • Marisa
      January 27, 2015 at 9:30 AM (5 years ago)
      That sounds delicious, Rachael. This was my first time caramelizing onions... now I want to make a batch every week. I could eat them on anything! Reply

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