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–+ servings
Healthy Onion Dip

Creamy Healthy Onion Dip: Guilt-Free & Deliciously Easy

A guilt-free Healthy Onion Dip that's easy to make, packed with protein and perfect for snacking.
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Prep Time 10 minutes
Cook Time 20 minutes
Chilling Time 30 minutes
Total Time 1 hour
Servings: 6 servings
Course: Snacks
Cuisine: American
Calories: 65
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Dip
  • 2 tablespoons Olive Oil Substitute with avocado oil or ghee if desired
  • 2 medium Onions Yellow or red onions work best
  • 2 cloves Garlic Use fresh garlic for best flavor
  • 1 cup Non-fat Greek Yogurt Can blend with cream cheese for a richer texture
  • 1 tablespoon Worcestershire Sauce Coconut aminos can be used as low-sodium alternative
  • to taste Salt
  • to taste Black Pepper
  • 1 tablespoon Dried Parsley Fresh herbs can be used for extra flavor
  • 1 teaspoon Garlic Powder

Equipment

  • Large sauté pan
  • mixing bowl

Method
 

Step‑by‑Step Instructions for Healthy Onion Dip
  1. Heat the olive oil in a large sauté pan over low heat for about 2 minutes until it shimmers.
  2. Add the sliced onions and minced garlic; cook for 15-20 minutes until caramelized and fragrant.
  3. Remove from heat and let the mixture cool for 5-10 minutes.
  4. Finely chop the cooled onion and garlic mixture.
  5. In a mixing bowl, combine chopped onions, Greek yogurt, Worcestershire sauce, and season with salt and pepper.
  6. Cover and refrigerate the dip for at least 30 minutes to meld the flavors.
  7. Serve with a variety of dippers like pita chips or vegetable sticks.

Nutrition

Serving: 1servingCalories: 65kcalCarbohydrates: 5gProtein: 5gFat: 3gSaturated Fat: 0.5gMonounsaturated Fat: 2gSodium: 150mgPotassium: 150mgFiber: 1gSugar: 1gVitamin C: 2mgCalcium: 120mgIron: 1mg

Notes

Store in an airtight container in the fridge for up to 3 days. Stir in a little Greek yogurt or water if it thickens before serving.

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