15-Minute Caramelized Onion Dip w/ Greek Yogurt

I’ve made you a skinny snack!

15-Minute Caramelized Onion Dip w/ Greek Yogurt


15-Minute Caramelized Onion Dip w/ Greek Yogurt

If you’re a fan of traditional onion dip and/or onions and/or dips and/or snacking, this recipe is for you. I’ve always been partial to a good chips ‘n dip combo, but unfortunately my chic little wardrobe just doesn’t agree with this fattening, processed duo. So I set out to find a way to enjoy my favorite snacking habit without busting a seam, and this cute ‘lil dip was my answer.

15-Minute Caramelized Onion Dip w/ Greek Yogurt

15-Minute Caramelized Onion Dip w/ Greek Yogurt

When I first started cooking Greek yogurt was a HUGE part of my diet, I added it to practically everything. But somewhere along the way I started to phase it out, and when I eventually stopped eating it altogether I never really looked back. I’m sure this has happened to you, right? You get a new food obsession that you absolutely must eat 24/7, then one day you wake up and can barely stomach the stuff. Greek yogurt met this obsessive-compulsive fate of mine, as have kale chips, candied walnuts, snapea crisps, and a rather embarrassing incident involving Viactiv chocolate calcium chews, 3:00am, and freshman year of college.

So ANYWAY – I guess this dip is my way of reintroducing Greek yogurt back into my diet, and it seems that old habits do die-hard, because I’ve been noshing on this constantly.

15-Minute Caramelized Onion Dip w/ Greek Yogurt

The gist here is pretty straight-forward, hence the 15 minutes. Lightly caramelize onions in extra virgin olive oil until just turning amber, making sure they don’t burn. Next stir the onions into a blend of reduced fat sour cream + greek yogurt, add a few seasonings, and that’s IT! The end result is a crazy creamy, totally tasty dip with a balancing mix of tangy, savory, and subtly-sweet flavors.

It’s like your favorite french onion dip, but WAY healthier. So go bold and eat a whole bucket of it.

15-Minute Caramelized Onion Dip w/ Greek Yogurt

The perfect pairing for this would be pita chips, bagel chips, or any other salty, crispy nibble. But for a healthier vibe, sliced bell peppers, carrots, or even celery work great too. I’ve snacked on this at both warm and cold temperatures and have loved it either way. If you’re making this for yourself you can enjoy it both ways, but if you’re prepping this for a crowd, do whatever works best! Because whether you make this dip to serve (warm) or prep it in advance (cold), peeps are gonna be digging-in either way.

Skinny Onion Dip - Horizontal 2

Just be mindful – This stays nice in the fridge for 3-4 days. x

15 Minute Caramelized Onion Dip w/ Greek Yogurt


  • 2 cups Diced Yellow Onion
  • 1 – 2 tbsps Extra Virgin Olive Oil
  • 3/4 cup Reduced Fat Sour Cream {I used Breakstone’s}
  • 1/2 cup Non Fat Greek Yogurt
  • 1 tbsp Minced Garlic
  • 2 tsps Lemon Juice
  • pinch of Salt & Pepper
  • Rosemary and/or Chive to garnish (optional)
  • Crackers, chips, or veggies for dipping


  1. In large skillet cook onions in EVOO over medium-high heat until just beginning to brown/caramelize, ~12 minutes.  Stir routinely while doing so to avoid burning.
  2. While onions cook, in mixing bowl combine sour cream, greek yogurt, garlic, and lemon juice, stirring until smooth.  Set aside.
  3. When onions are finished immediately transfer to dip mixture, combining well.  Salt and pepper to taste, then stir once more before plating to serve, garnishing with rosemary and/or chive (if you want!) and pairing with your choice of cracker or veggie.

>> This dip stays nice in the fridge — covered! — for 3-4 days. When taking out of the fridge re-stir the dip, as it separates slightly while resting.

15-Minute Caramelized Onion Dip w/ Greek Yogurtgoodness.