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    Home ยป Recipes ยป Appetizers

    Caramelized Onion Dip

    Published: Dec 19, 2011 ยท Updated: Aug 24, 2022 ยท Post may contain affiliate links

    Jump to Recipe Print Recipe

    This caramelized onion dip has no mayo and is made with yogurt and cottage cheese for added protein

    This onion dip is delicious and made almost entirely from yogurt! There's no mayonnaise either!

    All you do is: make some caramelized onions (you can do this ahead of time), mix together yogurt, blended cottage cheese, and some seasonings, then add the cooled caramelized onions, and refrigerate.

    Easy enough.

    The best part is that people will think it's delicious and never even know it's not full of super-rich ingredients that won't leave them feeling their best.

    Oh and it tastes better when made ahead, so you can prepare it in advance when you have a few extra minutes.

    Caramelized Onion Dip

    This caramelized onion dip has no mayo and is made with yogurt and cottage cheese for added protein
    No ratings yet
    Print Rate
    Prep Time: 15 minutes minutes
    Cook Time: 30 minutes minutes
    Resting time: 4 hours hours
    Total Time: 45 minutes minutes
    Servings: 8
    Author: Meme

    Ingredients

    for the caramelized onions:

    • 1 tablespoon olive oil or butter
    • 1 teaspoon butter or olive oil
    • 2 large onions diced (4 cups)

    for the dip:

    • 1 ยฝ cups plain yogurt
    • ยพ cup cottage cheese
    • ยฝ teaspoon salt
    • ยผ teaspoon ground black pepper
    • 2 teaspoons Worcestershire sauce
    • ยผ teaspoon hot sauce
    • 1 teapsoon lemon juice
    • 1 tablespoon chopped fresh chives divided

    Instructions

    Make caramelized onions:

    • Heat oil in a large skillet over medium low heat. Add butter and onions and cook, stirring occasionally, for about 20-25 minutes until onions are golden brown.
    • Remove from heat, and set aside to cool.

    Make the dip:

    • Add the yogurt and cottage cheese to a mini food processor or blender. Blend until smooth, about 30 seconds.
    • Add the salt, black pepper, Worcestershire sauce, hot sauce, lemon juice, and 1 teaspoon chives to the food processor. Blend until combined. Transfer to a nonreactive bowl like glass or plastic, and set aside.
    • Once the onions have cooled, stir them into the yogurt mixture. Stir in 2 teaspoons chopped fresh chives. Cover, and refrigerate for at least 4 hours or up to 3 days.
    • Sprinkle with remaining teaspoon of chives when serving. Taste, and add seasonings if needed.
    • Serve with whole wheat pita chips, baked or microwaved potato chips, or crudités (a variety of sliced veggies). Enjoy!

    Notes

    *Makes 2 cups
    *Use regular yogurt for a thinner dip or Greek yogurt for a thicker dip
    Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo
    Nutrition Facts
    Caramelized Onion Dip
    Serving Size
     
    0.25 cup
    Amount per Serving
    Calories
    83
    % Daily Value*
    Fat
     
    4
    g
    6
    %
    Saturated Fat
     
    1
    g
    6
    %
    Cholesterol
     
    10
    mg
    3
    %
    Sodium
     
    262
    mg
    11
    %
    Potassium
     
    158
    mg
    5
    %
    Carbohydrates
     
    6
    g
    2
    %
    Sugar
     
    4
    g
    4
    %
    Protein
     
    4
    g
    8
    %
    Vitamin A
     
    105
    IU
    2
    %
    Vitamin C
     
    3.4
    mg
    4
    %
    Calcium
     
    82
    mg
    8
    %
    Iron
     
    0.2
    mg
    1
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    Meme

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    Comments

    1. The Candid RD says

      December 19, 2011 at 6:13 pm

      This sounds wonderful! The only bad news is that I can't eat onion ๐Ÿ™ I love them though. And the pita chips (is that what they are??) look so crunchy and delicious. I'm not sure what a crudite is....I'm a bad foodie!
      Thanks for stopping by my blog ๐Ÿ™‚

      Reply
      • memeinge says

        December 20, 2011 at 4:28 pm

        I would be so sad if I couldn't eat onions, but I totally understand not eating them if it helps your stomach issues!
        The chips are actually microwaved potato chips. (I am posting that "recipe" soon.) They are delicious and actually taste like real potato chips, not baked. Oh and cruditรฉs are just assorted vegetable slices.
        You have great recipes on your blog!

        Reply

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    Welcome!

    Meme (a brunette female) is holding umbrella and spinning around in front of the Eiffel Tower wearing a denim jacket, skirt, and blue shoesHi, I'm Meme, a thirty-something registered dietitian nutritionist from Alabama living in San Diego. Here to help you enjoy food, feel better in your body at any size, and live free of diets & shame.
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