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5 from 1 vote

Caramelized Onion Dip

Sweet yellow onions caramelized and mixed with Greek yogurt for a healthy dip upgrade.
Prep Time5 mins
Cook Time1 hr
Total Time1 hr 5 mins
Course: Appetizer, dip
Cuisine: Healthy
Servings: 8
Calories: 65kcal
Author: Judy Purcell


  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon butter
  • 2 1/2 cups sweet yellow onion , sliced
  • 2 cloves garlic , minced
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon coconut palm sugar (optional) -- or other unrefined sweetener
  • 2 teaspoons extra virgin olive oil
  • 1/8 teaspoon granulated garlic
  • 1/8 teaspoon granulated onion
  • 2/3 cup plain Greek yogurt
  • Sea salt and pepper (to taste)
  • 1 tablespoon scallions , sliced diagonally for garnish


  • Heat olive oil and butter in a cast iron skillet over medium heat until oil covers the pan evenly and is hot. Add the sliced onions and stir enough to coat the onions with the oil and butter. Continue to cook onions over medium heat, stirring occasionally until onions begin to brown, about 10 minutes.
  • Season with 1/2 teaspoon of salt and unrefined sugar, spread onions evenly over bottom of skillet, reduce heat to low.
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  • Allow onions to gently caramelize over the next hour, stirring occasionally to ensure they caramelize evenly. Add minced garlic to the skillet the last 15 minutes of caramelizing the onions. Onions should be deep, golden brown when done.
  • Once done, allow onions and garlic to cool. Chop onions to desired consistency.
  • Mix onions, olive oil, granulated garlic and onion into yogurt. Salt and pepper, to taste.
  • Garnish with scallions and serve with chips, crackers, or vegetable sticks.


When using Vidalia, Maui, or other super sweet onions, omit sugar or any other sweeteners, as they are not necessary. If you forget to add the garlic before the hour of caramelizing is up, don't worry, add the garlic and let the onions caramelize with the garlic an extra 15 minutes. There is no exact time when the magic happens, some let onions caramelize for up to 2 hours.


Calories: 65kcal | Carbohydrates: 4g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 4mg | Sodium: 168mg | Potassium: 83mg | Sugar: 3g | Vitamin A: 50IU | Vitamin C: 2.8mg | Calcium: 30mg | Iron: 0.1mg