If you are looking for a simple, budget-friendly dip that still tastes rich and satisfying, this Greek yogurt caramelized onion dip is a must-try. It has all the flavor of a classic French onion dip but with a lighter, high-protein twist. The combination of sweet, slow-cooked onions and creamy Greek yogurt creates a dip that is both comforting and easy to make at home.
This recipe is perfect for using ingredients you already have on hand. Greek yogurt is a great base because it is thick, tangy, and pairs well with savory flavors. When combined with caramelized onions, it transforms into a dip that feels a little more elevated while still being very practical. Whether you are serving this with chips, crackers, or fresh vegetables, it is a great option for snacking or entertaining.
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Why You Will Like This
- A lighter take on classic French onion dip
- Easy to make with simple ingredients like this Grillos Pickle Dip or Simple Smoked Salmon Dip
- High in protein compared to traditional dips
- Budget-friendly and made with pantry staples
- Rich, savory flavor from caramelized onions
- Great for chips, crackers, or vegetables
- Can be made ahead of time
Ingredients for Caramelized Onion Dip
- 1 cup nonfat plain Greek Yogurt - The base of the dip. It is thick, creamy, and adds a slight tang that balances the sweetness of the onions.
- 2 cups chopped yellow onions - Yellow or sweet onions work best. When cooked slowly, they become soft, golden, and full of flavor.
- ¼ cup mayonnaise
- 1 tablespoon olive oil - Used to cook the onions and help them caramelize.
- ⅛ teaspoon Worcestershire sauce - Adds a rich, savory boost if you want a deeper flavor.
- 1 teaspoon chopped garlic - Adds a subtle savory depth without overpowering the dip.
Substitution Tips:
You can use light Greek yogurt if you prefer a lower calorie option. If you do not have Worcestershire sauce, the dip will still taste great without it.
How to Make Caramelized Onion Dip
Step 1: Heat olive oil in a large, thick-bottomed deep pot (I used a 5-quart Dutch oven) on medium-low heat. Add the chopped onions and cook until translucent and starting to color about 10 minutes.
Recipe Tip: If at any point during the cooking of the onions they start to dry out, add a tablespoon of water to the pot. Add salt and pepper to taste. Lower the heat and cook gently, uncovered, for about 10 minutes longer, stirring occasionally, until the onions are nicely caramelized. Then set aside. Let cool a bit before adding to the other ingredients.
Step 2: In a medium bowl, mix together the mayo and Greek Yogurt (a rubber spatula works well for this). Stir in the caramelized onions. Sprinkle with garlic salt and stir to incorporate. Stir in the Worcestershire sauce.
Chill until ready to serve. Serve with potato chips.
Pro Tips
- Cook the onions low and slow for the best flavor
- Let the onions cool before mixing into the yogurt
- Do not skip seasoning, it brings everything together
- Chill the dip for 30 minutes to enhance the flavor
- Use full-fat Greek yogurt for a creamier texture
Can I make this dip ahead of time?
Yes, this dip is great for making ahead. The flavor improves as it sits in the fridge.
What can I serve this with?
It pairs well with chips, crackers, sliced vegetables, or even as a spread on sandwiches.
Storage
Store the dip in an airtight container in the refrigerator for up to three days. Stir before serving. This dip tastes even better after it has had time to sit and develop flavor
To use Olive Oil or not: If you are oil-free and don’t want to use it for this recipe you can simply just cook the onions in water until they are soft. A lot of people think fat just adds on more points but here it adds more flavor to the onions.
More Great Recipes to Try:
- Air Fryer Onion Rings
- Grinder Salad Sandwich - Tiktok Recipe
- Zero Point Cabbage Soup
- Air Fryer Mozzarella Sticks
- French Fries in the Air Fryer
- Air Fryer Pickle Chips
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Weight Watchers Onion Dip
- Prep Time: 20min
- Cook Time: 20min
- Total Time: 25min
- Yield: 8 1x
- Category: Appetizer
- Method: Stove Top
- Cuisine: American
Description
Caramelized Onion Dip - the ultimate dip for chips!
Ingredients
- 1 Tbsp olive oil
- 2 cups chopped yellow onions (from about 2-3 onions)
- 1 cup nonfat plain Greek Yogurt
- ¼ cup fat-free mayonnaise
- ⅛ teaspoon Worcestershire sauce
- 1 teaspoon chopped garlic
Instructions
- Heat olive oil in a large, thick-bottomed deep pot (I used a 5-quart Dutch oven) on medium low heat. Add the chopped onions and cook until translucent and starting to color about 10 minutes. If at any point during the cooking of the onions they start to dry out, add a tablespoon of water to the pot. Add salt and pepper to taste. Lower the heat and cook gently, uncovered, for about 25 to 30 minutes, stirring occasionally, until the onions are nicely caramelized. Then set aside. Let cool a bit before adding to the other ingredients.
- In a medium bowl, mix together the mayo and Greek Yogurt (a rubber spatula works well for this). Stir in the caramelized onions. Sprinkle with garlic salt and stir to incorporate. Stir in the Worcestershire sauce.
- Chill until ready to serve. Serve with potato chips.
Notes
myWW points: Blue Points: 1; Green Points: 1; Purple Points: 1
Nutrition
- Serving Size: ¼ cup
- Calories: 54
- Sugar: 3.1g
- Fat: 1.8g
- Saturated Fat: .3g
- Carbohydrates: 5.9g
- Fiber: .7g
- Protein: 3.6g
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