caramelized onion dip

Posted on December 19, 2011


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This time of year is not so good for your waistline. Most people over-indulge during the holidays and pay for it come the new year. {Here are helpful tips for avoiding it!} However, I understand that you would like to enjoy the parties and the food there…

If you get the chance, you should bring an appetizer or other dish to contribute to the spread. Bonus points if it’s easy & healthy.

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.

Now you don’t have to feel as guilty bringing your onion dip since it’s literally onions, yogurt, seasonings, and some cottage cheese. The best part is that people will think it’s delicious and never even know it’s healthy. 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

Makes about 3 cups

  • 1 TBSP olive oil
  • 1 tsp butter
  • 2 large onions, chopped or thinly sliced
  • 1½ cups plain fat-free yogurt
  • ¾ cup cottage cheese, blend in a food processor before adding it to mixture
  • ½ tsp salt
  • ½ tsp The Delicious Dietitian Creole Spice Blend
  • ¼ tsp ground black pepper
  • 2 TBSP Worcestershire sauce
  • 4 dashes hot sauce
  • 1 tsp lemon juice
  • 1 TBSP chopped fresh chives

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

Combine the remaining ingredients in a plastic or glass bowl (not stainless steel). Make sure to completely combine everything together. Taste and add seasonings if needed. Once the onions have cooled, stir them into the yogurt mixture. Stir in 2 tsp chopped fresh chives. Refrigerate for at least 4 hours or up to 3 days. Top with remaining 1 tsp of chives before serving.

Serve with whole wheat pita chips, baked or microwaved potato chips, or crudites (a variety of sliced veggies). Enjoy!


Posted in: Holiday, Recipes