RecipeCaramelized Onion Dip

Nutrition Facts
Amount per Serving
  • Calories: 30
  • Protein: 2 g
  • Total Fat: 1 g
    • Unsaturated Fat: 1 g
    • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 3 g
  • Dietary Fiber: 0 g
  • Total Sugar: 2 g
    • Natural Sugar: 2 g
    • Added Sugar: 0 g
  • Sodium: 90 mg

This creamy, dreamy, tangy dip is packed with swirls of jammy caramelized onions. It’s the perfect addition to a platter of crudites and whole-grain crackers. And while the onions take time to caramelize, you don’t want to rush the process— when cooked down to sweet perfection, they add incredible depth and deliciousness to the dip (which wouldn’t be the same without ’em).

Recipe notes:

• Caramelizing such a large amount of onions in one pan will take some time, about 60 minutes over medium heat.  While a smaller amount of onions (just one or two) will caramelize more quickly, you’ll need this full amount for the addictive, onion-y flavor. Trust me on this. Use the largest and widest skillet you have on hand. Once your onions get started, I suggest putting on some great music and multi-tasking while they cook; you can dance, tend to other food items that need prepping, or catch up on a juicy episode of whatever you’re currently watching. You’ll need to stir them occasionally, so don’t stray too far from the kitchen!   

• You can opt to caramelize the onions ahead of time and store in an air-tight container for up to 3 days or freeze them for up to 3 months.

• I use 3 medium yellow onions (~6 cups worth of slices), which will cook all the way down to just about 1 cup, if you can believe. You can use any onion but I recommend using yellow or sweet onions.

  • Prep time
  • Total Time
This recipe makes 1 ¾ cups
  • • 2 Tablespoons olive oil
  • • 3 medium onions, thinly sliced (~6 cups worth)
  • • 1 teaspoon kosher salt, divided
  • • 1 ¼ cups nonfat or 2% Greek yogurt (or lite sour cream)*
  • • ½ teaspoon Worcestershire sauce
  • • ¼ teaspoon ground black pepper

*You can use nonfat or 2% plain Greek yogurt or light sour cream. Pour off any liquid that may have settled on top of the container before measuring.

You can also half the yogurt or sour cream with light mayo.


Add the oil to a large skillet and warm over medium heat. Add the onions with ½ tsp salt. Allow them to cook, stirring often, for about 60 minutes, until they’re nicely browned and fragrant. If the onions start to burn, lower the heat to low. Also, if the onions become too dry at any point, add a tablespoon water to the pan. The onions will reduce in size to yield about 1 cup when they’re caramelized.

When the onions are done cooking, let them slightly cool. Lay them on a cutting board and chop into tiny pieces. Alternatively, you can use a pair of kitchen scissors and snip them into small pieces right in the skillet.

In a mixing bowl, blend the Greek yogurt, remaining salt, pepper, and Worcestershire sauce. Mix in the onions. Taste and season with extra salt, pepper and minced herbs. Leftovers will keep in the fridge for up to 3 days. If it becomes thicker than you’d like, simply mix in a few extra tablespoons of yogurt or sour cream.

Nutrition provided per 2 Tablespoons.


Try my Apple, Sausage and Caramelized Onion Frittata!