Caramelized Onion Dip

Reminiscent of french onion soup, this rich, savory, and deeply flavorful caramelized onion dip combines slow-cooked onions in olive oil with creamy Greek yogurt for a snack that’s both indulgent and nourishing. Onions are loaded with quercetin and sulfur compounds that may help protect cells and reduce inflammation, while Greek yogurt adds protein and probiotics to support gut and immune health. Olive oil contributes heart-healthy monounsaturated fats and antioxidants, making every bite satisfying and wholesome. Versatile and easy to enjoy, serve it with fresh vegetable sticks, artisanal crackers; spread dip over sandwiches, or bring it to gatherings as a crowd-pleasing appetizer that is guaranteed to delight.

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 6 servings
Serving Size: 1/3 cup

Ingredients

1 Tablespoon extra-virgin olive oil
1½ cups diced onions (about 1 large onion)
⅛ teaspoon Kosher or sea salt
8 oz. plain Greek yogurt, or non-dairy yogurt
⅛ teaspoon garlic powder
⅛ teaspoon fresh ground black pepper

Utensils

Cutting board
Chef's knife
Measuring cups & spoons
Medium sauté pan
Rubber spatula
Small bowl with lid

Directions

1. Place a medium-sized sauté pan over medium heat and add the olive oil.
2. Roughly chop the onion after removing the skin, then add it to the preheated pan with the oil.
3. Add the salt and cook until caramelized, about 20-30 minutes, stirring every 5-10 minutes.
4. Once caramelized or golden brown, remove them from the heat and set aside to cool.
5. Meanwhile, in a small bowl, mix together the remaining ingredients thoroughly.
6. Add the cooled onions to the mixture and mix to combine.
7. Refrigerate for ~ 30 minutes or more before serving to allow the flavor to develop.
8. Enjoy!

Notes

This dip can be enjoyed hot or cold, and will thicken slightly when cooled.
We recommend pairing it with a dried fruit & nut cracker or a whole grain pita chip.
This recipe also works well as a spread for sandwiches and wraps!
Store in the refrigerator for up to 5 days; freezing is not recommended.

Nutrition Info (Per Serving)

112 calories – 9g fat – 1.3g sat fat – 4.9g carbohydrates –3.3g protein – 0.5g fiber – 116 mg sodium

Nutrient Highlights

Olive Oil: Rich in monounsaturated fats and powerful antioxidants like polyphenols and vitamin E, extra virgin olive oil helps reduce inflammation and oxidative stress, two key factors linked to cancer development. Regular consumption has been associated with a lower risk of breast and colorectal cancers.
Onions: High in quercetin and sulfur-containing compounds, onions support the body’s natural detoxification processes and help inhibit the growth of cancer cells. Studies suggest regular onion consumption may reduce the risk of stomach and colorectal cancers.
Greek Yogurt: Rich in high-quality protein and probiotics, Greek yogurt supports gut health, which plays a role in immune function and inflammation regulation—both important in lowering cancer risk. Its calcium content may also contribute to reduced risk of certain cancers, particularly colorectal.

Caramelized Onion Dip