Caramelized Onion Dip
This creamy caramelized onion dip is everything you want in a crowd-pleasing appetizer — rich and tangy, and swirled with golden onions that add incredible depth and jammy sweetness to every bite.
Yes, the onions take time. But please don’t rush them… slow-cooked caramelized onions are the entire magic of this dip, and it genuinely wouldn’t be the same without them. The good news? The rest comes together quickly, and the payoff is absolutely worth it.
Step 1: Caramelize onions
Step 1: Whip up the dip
Caramelizing onions is one of my go-to kitchen moves — I use them in my Apple Sausage and Caramelized Onion Frittata, French Onion Soup Spaghetti Squash Boats, and my Beer-Braised Cabbage with Sausage. Once you taste what a little patience does to an onion, you’ll find excuses to add them everywhere!
When it comes to the creamy base, light sour cream is my go-to here—it delivers that classic, nostalgic French onion dip vibe (yes, very much like the Lipton’s version from back in the day!) with a smooth, mellow tang that lets the caramelized onions shine. It’s rich without feeling heavy and truly nails that “can’t-stop-scooping” quality.
On the other hand, if you prefer a more protein-rich, tangier twist, you can absolutely swap in nonfat or low-fat Greek yogurt. Just know the taste will shift—it becomes less traditional, with a thicker, protein-forward finish. Both options work beautifully, so it really comes down to whether you’re craving that old-school creamy comfort or a tangier spin.
I love dips because they’re the ultimate vehicle for consuming more veggies—think crunchy carrots, sliced cucumbers, bell pepper strips, sugar snap peas, endive leaves, and you can even venture into the fruit department and try it on apple slices for a sweet-savory and caramelized bite. Add a few whole-grain crackers, rice cakes, or toasted pita wedges, and suddenly snack time becomes a balanced mini-meal.
If you’re building a healthy snack board, pair this onion dip with my Buffalo Bell Pepper Nachos, Cheddar Cheese Crisps,Mini Corn Dogs, Creamy Guacamole, Bacon-Wrapped Dates, or Cauliflower Buffalo “Wings” for a spread that feels festive and fun, yet still boasts wellness benefits. That’s my sweet spot: crave-worthy food with real nutrition to back it up!
Try my Spinach Artichoke Dip next!
Caramelized Onion Dip
Ingredients
- 2 tablespoons olive oil
- 3 medium onions, thinly sliced (~6 cups worth)
- 1 teaspoon kosher salt, divided
- 1 cups lite sour cream, or nonfat or 2% Greek yogurt
- ½ teaspoon Worcestershire sauce
- ¼ teaspoon ground black pepper
Instructions
- 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 sour cream, 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.
