Guilt-Free Caramelized Onion Dip

Guilt-Free Caramelized Onion Dip


  • 2 cups Whole Milk Greek Yogurt (1)
  • 2 large Sweet Onion, diced small (2)
  • 1.5 tsp salt
  • 1/4 tsp Sherry Vinegar (3)
  • 1/4 tsp Garlic Powder
  • 1 tbsp Oil
  • Fresh Cracked Black Pepper, to taste


  1. Chop the onions into a small dice.
  2. Heat the oil in a pan over med-high heat. Add onions, salt, and pepper. Stir every few minutes. (4)
  3. Once onions have released their liquid and it’s cooked away, ~10 minutes, turn heat down to medium.
  4. Cook, stirring often, until the onions are cooked down into a deep, dark brown color. (5)
  5. Transfer onions to a bowl and let cool.
  6. Once cool, add the yogurt, sherry vinegar, and garlic powder, and mix to combine.
  7. Cover the bowl and transfer to the fridge. Let sit for at least an hour, and preferably overnight, before serving. (6)
  8. Taste for seasoning once your mixture has had a chance to sit and marry flavors. Add extra salt or garlic powder, if desired.
  9. Serve with your favorite chips or veggies.


  1. This is the star of the show. More fat, obviously, than the non-fat greek yogurt, but much healthier than mayo and/or sour cream, which are usually the base for dip. You get some fat, which is good, and also great protein from the greek yogurt.
  2. I like to use the sweet onion since we’re really going for that caramelized flavor profile. I dice small as well, knowing it’s going to shrink when cooked. Remember you’re not looking for long, stringy piece of onion in the final dip. Just those small chunks.
  3. You can definitely do without this but it’ll provide a little bit of acidity and brightness to the dish that I like.
  4. In this step the onions release a lot of liquid, in part because of the salt we’ve added. We want that so the onions get soft and break down, but we want to cook that liquid off, which the higher heat lets us do.
  5. This dish requires a lot of stirring so the onions don’t burn. You can do it at a lower temp and not be as hands on but it takes forever.
  6. The more time the better for this dish to sit. Those flavors really come together and meld overnight, and the longer it sits.

© 2020 Mitchell Schwartz

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