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Healthy Caramelized Onion Dip Recipe

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This Healthy Onion Dip is a flavorful and creamy snack made with caramelized onions, cottage cheese, Greek yogurt, and mayonnaise. It offers a delicious twist on traditional onion dips by using wholesome ingredients for a rich taste with fewer calories. Perfect for parties, gatherings, or as a tasty accompaniment to vegetables and chips.

  • Total Time: 45 minutes
  • Yield: 1 serving

Ingredients

Caramelized Onions

  • 1 tablespoon butter
  • 1 large yellow onion, very thinly sliced
  • 1/2 teaspoon salt
  • 1/2 teaspoon sugar

Dip Mixture

  • 3/4 cup cottage cheese
  • 1/4 cup plain Greek yogurt
  • 1/3 cup mayonnaise
  • 1/2 teaspoon balsamic vinegar
  • 1/2 teaspoon soy sauce
  • 1/2 teaspoon garlic powder

Instructions

  1. Caramelize the Onions: Add one tablespoon of butter to a large skillet and set the heat to medium. Allow the butter to melt completely and swirl it around the pan to coat the surface evenly.
  2. Add and Coat Onions: Add the very thinly sliced onions to the skillet and stir them into the melted butter so they are evenly coated. Sprinkle salt and sugar over the onions and stir to distribute.
  3. Cook Onions at Medium Heat: Keep the heat at medium and cook the onions for 20 minutes, stirring occasionally. Check if the pan is dry; if so, add a splash of water to prevent sticking.
  4. Continue Cooking at Medium-Low: Turn the heat down to medium-low and continue cooking the onions for another 10 to 15 minutes until they reach a deep brown color, stirring as needed to avoid burning.
  5. Cool and Chop: Remove the skillet from heat and let the onions cool slightly. Transfer them to a cutting board, finely chop the caramelized onions, and set aside. You may prepare the onions a day ahead if desired.
  6. Blend the Base: In a blender, food processor, or using an immersion blender, blend 3/4 cup cottage cheese until smooth.
  7. Add Remaining Ingredients: Add 1/4 cup Greek yogurt, 1/3 cup mayonnaise, 1/2 teaspoon balsamic vinegar, 1/2 teaspoon soy sauce, and 1/2 teaspoon garlic powder to the blender. Continue blending until the mixture is smooth and well combined.
  8. Combine Dip: Stir the chopped caramelized onions into the blended mixture thoroughly.
  9. Chill the Dip: Cover the bowl with plastic wrap and transfer to the refrigerator. Allow the dip to chill for about 30 minutes to let the flavors meld. This dip can be prepared up to 2 days in advance and kept refrigerated until serving.

Notes

  • You can prepare the caramelized onions a day in advance to save time.
  • Adjust salt to taste before chilling, depending on your preference.
  • This dip pairs well with fresh vegetables, crackers, or chips.
  • For a lower fat option, substitute mayonnaise with light mayo or additional Greek yogurt.
  • Use a nonstick skillet to prevent onions from sticking during caramelization.
  • Author: Olivia
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Category: Dip
  • Method: Stovetop
  • Cuisine: American
  • Diet: Low Fat

Find it online: https://iamstarved.com/healthy-caramelized-onion-dip-recipe/