Caramelized Onion Dip
This homemade caramelized onion dip is rich, creamy, and oh so savory. Served with fresh veggies, this “big gameday” party dip will not disappoint.
As we gear up for the biggest football event of the year, I’m seeing appetizer recipes all over social media. Caramelized onion dip recipes seem to be especially popular at the moment, so I thought why not develop a deliciously healthy version.
Of course, onions are the star of the show in today’s recipe. Not only do they provide incredible flavor, but they also supply important nutrients such as vitamin C, dietary fiber, and a beneficial antioxidant called quercetin. Some studies suggest that quercetin may protect our arteries against cholesterol damage and help prevent blood clots.
The onions in this dip are caramelized, meaning they are cooked low and slow until they become deep golden brown in color, almost silky in texture, and surprisingly sweet with a mild onion flavor. With the wide variety of onions available at the grocery store, it’s helpful to know what type of onion works best in any given recipe. Let me walk you through six popular types of onions and how best to use them.
Yellow onions are definitely the most common type of onion. Wrapped in a brown, parchment-like skin, this all-purpose onion can be as small as a golf ball or as big as a large orange. Their flavor and aroma are strong, pungent, and sulphury.
Considered too intense to eat raw, yellow onions are best in cooked recipes because the flavor mellows and becomes somewhat sweet. They are the go-to onion when making soups, stews, casseroles, meat roasts, and stir fries. They’re also perfect for grilling, sautéing, roasting, and caramelizing as in today’s dip. If a recipe doesn’t specify which type of onion to use, choosing a yellow onion is a safe bet.
Known for their gorgeous, deep magenta color, red onions add a splash of color to dishes. This onion variety is fairly mild and slightly sweet, making it a wonderful choice for eating raw. Red onions are perfect for salads, sandwiches, and burgers. They’re also great for grilling and pickling. Red onions hold up better when only lightly cooked as the color and flavor fades with extended cooking times.
This onion variety is covered in paper-thin white skin. Generally speaking, white onions have a slightly sharper flavor and crunchier texture than yellow onions. According to the National Onion Association, white onions tend to have less aftertaste compared to yellow onions.
White onions are widely used in Mexican dishes like salsa, tacos, and guacamole, as well as in potato and pasta salads. Because they maintain a more pronounced onion flavor, they’re also great for quick-cooking methods like stir frying and grilling.
Larger and slightly flatter than yellow onions, sweet onions have a light gold, thin papery skin. The onion flavor is mild with an extra hint of sweetness. Popular sweet onion varieties include Vidalia, Walla Walla, Bermuda, Sweet Imperial, Oso Sweet, Texas Sweet, and Maui.
This sweet and mellow onion variety can be enjoyed raw on burgers and in salads. It’s also a great choice for grilling, roasting, caramelizing, or making onion rings.
Popular in French cooking, shallots have a delicate, subtle sweet flavor. They are often described as a cross between garlic and onion. Shallots have a pinkish-brown papery skin and resemble an oversized clove of garlic.
This onion variety is ideal for dishes that need a more delicate, mild onion flavor, such as salad dressings, sauces, and marinades. They're also great roasted alongside chicken, pork, or beef and perfect in stir fries.
Also known as scallions, green onions have a fresh, very mild onion flavor. The entire onion, which includes the white miniature bulb and the tall green shoots, is consumed. The white part has a more pronounced onion flavor than the green tops.
Green onions are incredibly versatile and delicious raw as well as cooked. They’re wonderful tossed into salads, whisked into vinaigrettes and marinades, or used as a fresh and colorful garnish on top of omelets, chili, and creamy appetizer dips like today’s recipe. Cooked dishes where green onions shine include stir fries, noodle soups, and savory biscuits.
To your health,
Darlene
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CARAMELIZED ONION DIP
Yield: 12 servings
Serving Size: about 3 tablespoons
Prep: 10 minutes
Ready: 1 hour 10 minutes
INGREDIENTS
2 tablespoons olive oil
4 cups (about 1 pound) thinly sliced yellow onion
1 teaspoon balsamic vinegar
1 clove minced garlic
3/4 cup plain low-fat Greek yogurt (such as FAGE Total 2%)
3/4 cup reduced-fat sour cream
6 tablespoons (3 ounces) reduced-fat cream cheese, softened
1 teaspoon Worcestershire sauce
1/2 teaspoon onion powder
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
Dash of cayenne pepper
1/2 cup plus 1 tablespoon thinly sliced green onion, divided
DIRECTIONS
To a large skillet, add oil and onions. Over medium heat, sauté onions until they begin to soften; about 2 to 3 minutes. Reduce heat to low and continue cooking onions, stirring occasionally, for 45 minutes or until deep golden brown. Add vinegar and garlic and continue cooking for 2 minutes, allowing garlic to soften. Remove caramelized onions from heat and allow to cool while preparing remaining ingredients.
In a large bowl, mix together yogurt, sour cream, and cream cheese until smooth. Add Worcestershire sauce, onion powder, salt, black pepper, and cayenne pepper and mix well. Stir in caramelized onions and 1/2 cup green onion.
Transfer onion dip to a container with a lid and refrigerate at least 1 hour before serving. When ready to serve, place dip in a serving dish and garnish with remaining 1 tablespoon sliced green onion. This dip is great served with fresh vegetables.
Nutrition Information per Serving
85 Calories, 6 g Total fat, 3 g Saturated fat, 0 g Trans fat, 14 mg Cholesterol, 132 mg Sodium, 6 g Total carbohydrate, 1 g Dietary fiber, 3 g Total sugars, 0 g Added sugars, 3 g Protein, 0 mcg (0%) Vitamin D, 65 mg (6%) Calcium, 0 mg (0%) Iron, 90 mg (2%) Potassium
© 2025 RECIPES MADE HEALTHY BY DARLENE ZIMMERMAN, MS, RD LLC
