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Healthy Greek Yogurt Onion Dip Recipe

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3.9 from 5 reviews

This Healthy Onion Dip is a delicious, low-calorie and high-protein snack made with caramelized onions and creamy non-fat Greek yogurt. Perfect as a guilt-free dip for chips or veggies, it balances rich flavor with nutritious ingredients to satisfy your cravings in a wholesome way.

Ingredients

Dip Ingredients

  • 1 tablespoon olive oil
  • 2 cups onions, thinly sliced (about 2 medium onions)
  • ½ tablespoon garlic, minced
  • 1 cup non-fat Greek yogurt
  • 2 teaspoons Worcestershire sauce
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ teaspoon dried parsley
  • ½ teaspoon garlic powder

Instructions

  1. Caramelize Onions: In a sauté pan, heat 1 tablespoon of olive oil over low heat. Add the thinly sliced onions and minced garlic. Cook slowly for 15-20 minutes, stirring occasionally, until the onions are caramelized and browned, which develops a deep, sweet flavor.
  2. Cool and Chop: Remove the caramelized onions from heat and let them cool for 5-10 minutes. Once cooled, finely chop the onions with a knife to ensure a smooth dip texture.
  3. Mix Dip Ingredients: In a large bowl, combine the cooled, chopped onions with 1 cup of non-fat Greek yogurt, 2 teaspoons Worcestershire sauce, ¼ teaspoon salt, ¼ teaspoon black pepper, ½ teaspoon dried parsley, and ½ teaspoon garlic powder. Stir until fully combined and creamy.
  4. Serve: Transfer the dip to a serving bowl and pair it with your choice of chips, fresh veggies, or crackers. Enjoy immediately or refrigerate until ready to serve.

Notes

  • For best flavor, cook onions slowly over low heat to avoid burning and achieve proper caramelization.
  • Use non-fat Greek yogurt to keep the dip low in calories and high in protein.
  • Worcestershire sauce adds umami depth but can be omitted for a vegetarian version or substituted with soy sauce.
  • Refrigerate leftovers in an airtight container for up to 3 days.
  • Serve chilled or at room temperature for best taste.
  • Great as a healthy snack or party appetizer.

Find it online: https://yumntasty.com/healthy-greek-yogurt-onion-dip-recipe/