Description
This Healthy Onion Dip is creamy, flavorful, and made with protein-packed Greek yogurt instead of sour cream. Caramelized onions add rich, savory depth while keeping the dip light at just 65 calories per serving. Perfect for parties, snacking, or meal prep.
Ingredients
1 tablespoon olive oil
2 cups onions, thinly sliced (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
Heat olive oil in a sauté pan over low heat.
Add sliced onions and minced garlic. Cook for 15–20 minutes, stirring occasionally, until onions are caramelized and browned.
Remove from heat and allow onions to cool for 5–10 minutes.
Finely chop the cooled onions.
In a large bowl, combine chopped onions, Greek yogurt, Worcestershire sauce, salt, pepper, dried parsley, and garlic powder.
Stir until fully combined and creamy.
Serve immediately with chips or vegetables, or refrigerate for 30 minutes to deepen flavor.
Notes
For best flavor, chill the dip for 30–60 minutes before serving.
Store in an airtight container in the refrigerator for up to 3 days.
For extra creaminess, substitute full-fat Greek yogurt.
If dip is too thick, add 1–2 teaspoons of milk to loosen.
- Prep Time: 5 minutes
- Cook Time: 30 minutes
- Category: Appetizer
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: ¼ cup
- Calories: 65
- Sugar: 4g
- Sodium: 137mg
- Fat: 3g
- Saturated Fat: 0.4g
- Unsaturated Fat: 2.3g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 1g
- Protein: 4g
- Cholesterol: 2mg