Tim’s Healthy Onion Dip

Carlos FernandesNutrition, Recipes2 Comments

Healthy Onion Dip Recipe

My Healthy Onion Dip is one of my favorite party foods!  Bringing this dip to any gathering is a great way to keep your nutrition on track and still feel like you are indulging.

Makes about 3 cups

1/8 Cup olive oil (I use light because it has a lighter flavor, it is not lower in calories)Healthy Onion Dip Ingredients
4 Medium yellow onions, finely chopped (about 4 cups)
Pinch of salt
1 Large clove garlic, minced
1 Tablespoon Worcestershire Sauce
1 Tablespoon Dijon Mustard
1 Dash of Tabasco or other hot sauce (optional)
2 Sprigs fresh thyme (optional)
2 Cups plain Greek-style yogurt (either no- or low-fat)
1/2 Cup avocado oil mayonnaise
Freshly ground black pepper
1 Teaspoon salt (or to taste)


Add the oil and onions along with a big pinch of salt to a large sauté pan.

Cook over medium heat, stirring frequently, until onions caramelize into a deep brown color. This may take 30 minutes or more.   This is a very important step as you really want to develop a deep flavor in the onions.

Caramelize Onions

When the onions are done, add the minced garlic and stir for several seconds until you can smell the garlic.

Turn off the heat and stir in the Worcestershire sauce.

Strip the leaves from the two sprigs of thyme and add to the onions.

Let the mixture cool.

In a bowl, mix the yogurt, mayonnaise, Dijon mustard, and hot sauce until combined.

Stir in the cooled onions until blended.

Add some freshly ground black pepper.

Taste for salt and add if needed.

Serve Tim’s Healthy Onion Dip garnished with a sprig of thyme and surrounded by your dippers of choice.  Of course you could use some store bought vegetable or potato chips, but in order to keep this snack even healthier I suggest some zucchini slices, carrot chips, celery sticks, sliced bell peppers, and cherry tomatoes.


Healthy Onion Dip Recipe

2 Comments on “Tim’s Healthy Onion Dip”

    1. I recommend using a cashew (or other nut) yogurt, they will have a similar flavor to dairy milk yogurt without the dairy. Those are not easy to find in the store but fairly easy to make at home, I will post a recipe for a cashew yogurt on Monday.

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