This irresistible caramelized onion dip with Greek yogurt is a lighter, lower calorie version of a crowd favorite, but without sacrificing the taste! Creamy, tangy, and sweet, it's easy to make, and delicious served with chopped veggies, chips, or anything else you love. Let me show you how to make this dip recipe.

This is a picture of the caramelized onion dip with greek yogurt surrounded with chips and veggies.

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Why You'll Love This Recipe

This Greek yogurt caramelized onion dip tastes so good! It's creamy, the onions are sweet and savory at the same time, the chopped chives gives it freshness, it's seriously delicious!
It's so easy to make and once you've tried this recipe, you won't want store-bought anymore. The only laborious task is chopping the onions finely, and hopefully they won't make you cry for too long! You can also use a veggie chopper or mandoline if you prefer.
Using Greek yogurt in place of sour cream cuts the calories of the onion dip way down, and makes it more nutritious. Greek yogurt is also high in protein, probiotics and a good source of calcium. It's even considered a super food. Read more about its benefits here.
This is a crowd-pleasing dip everyone can enjoy during friend gatherings, barbecues, holiday meals, football Sunday and potlucks. It's a great recipe to make-ahead of time too. Serve it with chopped veggies, like cucumbers, carrots, bell peppers, celery, broccoli florets, cherry tomatoes, or simply with your favorite chips or pita. It's also fun used as a spread on sandwiches and wraps.

This is a picture of a chip with onion dip.

Key Ingredients

Yellow onions: these are my favorite kind of onions for this recipe. They caramelized really well, have a well balanced flavor and are usually the most affordable ones. But you can use any onions you prefer like Vidalia, sweet onions which would make the onion dip sweeter.
Greek yogurt: I use non-fat plain Greek yogurt in this recipe which I think is plenty creamy, but if you don't like the taste, low-fat or whole Greek yogurt will works great too. Its tanginess is such a great balance to the sweet caramelized onions. Regular yogurt isn't as thick, you can still use it but it might make your dip thinner.
Mayonnaise: I only use a small amount in this recipe, but I truly believe that it complements the Greek yogurt really well, and just gives that little extra to the dip. You can use regular mayo or light too if you prefer.
Worcestershire sauce: it brings the flavor of the dip together. I tested this recipe with coconut aminos and soy sauce too, and they both worked as well.
Lemon juice: I highly recommend using a little fresh lemon juice to add some acidity to this dip as caramelized onions are sweet. It's just a little touch but it makes a difference.

This is a picture of all the ingredients needed to make this onion dip with greek yogurt recipe.

How To Make Caramelized Onion Dip with Greek Yogurt

This is a picture of onions being chopped.

Chop the onions finely.

This is a picture of a skillet with the onions and seasoning.

Heat up olive oil, then add the chopped onions, brown sugar, salt and pepper. Cook on medium heat for 20 minutes, stirring often.

This is a picture of a bowl with greek yogurt, mayo, seasoning, and chives.

Mix together the greek yogurt, mayo, onion powder, garlic powder, Worcestershire sauce, lemon juice and chives.

This is a picture of the skillet with the onions cooking and added garlic.

Add the garlic and mix in, cook for about 2 minutes.

This is a picture of the skillet with the onions cooking with water added to deglaze the pan.

Add the water to deglaze the pan and continue cooking for 3-4 minutes.

This is a picture of the skillet with the onions cooking.

Then add the lemon juice and stir it in. Cook for another minute.

This is a picture of the cooked onions in a bowl to cool down.

Remove caramelized onions from skillet and place in bowl to cool down.

This is a picture of the cooked onions added to the greek yogurt.

Once onions are cool, mix them in with the dip mixture. Refrigerate until ready to enjoy.

More Delicious Dips

Tips and Frequently Asked Questions

What's the difference between caramelized onion dip and French onion dip?

French onion dip doesn't get its name from France, it's not a French dish. The name comes from the dip being typically made with French onion soup dried mixture. This dip recipe is made with caramelized fresh onions, instead of dried onions.

Low and slow: to get the best results, it's important to cook the onions on medium to low heat, stirring them often and give them time to caramelized. It'll take at least 25 minutes for them to get golden brown without burning, maybe even a little longer, but it'll be absolutely worth it! Keep a close eye on your onions to make sure they don't burn.
Strain the Greek yogurt: often Greek yogurt has liquid in its container, just drain it to make sure your dip isn't thin.
Adjust the seasoning to your taste, whether you need more salt and black pepper or fresh chives, taste the dip and adjust if you need.
Making this recipe ahead is a great idea as the flavors get even deeper and better while the dip sits refrigerated for a few hours.
Leftovers can be stored in an airtight container refrigerated for up to 4 days. I don't recommend freezing the dip, as the texture can turn a little funky.

This is a picture of a bowl with the onion dip, chips, tomatoes and cucumber.

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This is a square picture of a bowl filled of caramelized greek yogurt onion dip.

Caramelized Onion Dip with Greek Yogurt

Priscilla Lawrence

This irresistible caramelized onion dip with Greek yogurt is a lighter, lower calorie version of a crowd favorite. Creamy, tangy, and sweet, it's easy to make, and delicious served with chopped veggies and chips, or as a spread.

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 15

Cook Time 25

Cooling Time 20

Total Time 1

Course Appetizer

Cuisine American

Servings servings

Calories 76.9 kcal

Equipment

cutting board
sharp knife or mandoline
large skillet
wooden spoon
bowls

Ingredients

For the caramelized onions

1 ½ tablespoons olive oil or avocado oil
2 cups finely chopped yellow onions about 2 onions
1 teaspoon brown sugar
½ teaspoon salt
¼ teaspoon black pepper
2 cloves garlic minced
¼ cup water
1 tablespoon fresh lemon juice

For the dip

1 ½ cup plain greek yogurt non-fat, low-fat or full-fat.
2 tablespoons mayonnaise light or regular
½ teaspoon onion powder
½ teaspoon garlic powder
1 tablespoon Worcestershire sauce or coconut aminos or soy sauce
2-3 teaspoons fresh chopped chives plus more for garnish
1 teaspoon fresh lemon juice or more to taste

Instructions

Start by chopping the onions finely. To do so peel the onion, cut off the stem of the onion, then slice it in half lengthwise keeping the root. Then make vertical cuts, and horizontal cuts, then slice thinly with a sharp knife. Finish by gathering the chopped onions and continue chopping a bit.
Heat up olive oil into a skillet over high heat. Once hot add the chopped onions, brown sugar, salt, pepper, mix well, then reduce heat to medium/medium-low and cook the onions for about 20 minutes, stirring them often with a wooden spoon. Be careful not to burn them.
While onions are cooking, stir together greek yogurt, mayo, onion powder, garlic powder, Worcestershire sauce, chopped chives and lemon juice. Place in the fridge.
After about 20 minutes, or once the onions are golden brown and tender, add minced garlic, mix it in and cook for about 2 minutes.
Then add the water to deglaze the pan by scrapping all the brown bits at the bottom of the skillet with a wooden spoon. Continue cooking stirring often for 3 to 4 minutes.
Finally add the lemon juice, stir it in. Cook for 1 to 2 more minutes until the liquid is fully incorporated.
Remove caramelized onions from skillet, place them in a bowl to cool down, at least 15-20 minutes.
Once the onions have cooled, gently stir them in into the yogurt dip. Refrigerate until ready to eat. Serve with chopped veggies, chips, or anything of your choice. Enjoy!

Notes

You can use plain Greek yogurt of your choice, I use non-fat for this recipe and it's perfectly creamy, but low-fat or whole works great too.
Leftovers can be stored in an airtight container refrigerated for up to 4 days.

*The nutritional values shown in this recipe are approximate for one suggested serving size using the ingredients listed but not including any optional items and may vary per actual preferred portion sizes.

Nutrition

Have you made this recipe?Leave a review below or tag @Sprinkledwithbalance on Instagram!

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About Priscilla Lawrence, Certified Nutritionist, CPT

Hi there, I'm Priscilla Lawrence, a certified nutritionist, recipe developer, food photographer & mom of two. I was born and raised in Paris, France, but have been living in San Diego, California...

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