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Caramelized Onion Dip

Name: Caramelized Onion Dip
Prep time: 20

(6 votes, average: 4.33 out of 5)

20 min prep

4 servings

Carrot Icon for Number of Ingredients Size

5 ingredients

This Caramelized Onion Dip is a deliciously healthy version of the American favorite. Instead of sour cream and dried packaged onion soup, this recipe calls for onions that are cooked until they are so...

Yield: 1 cup

2 tablespoons olive oil
3 cups chopped onion
Salt, to taste
2 sprigs rosemary
⅔ cup plain Greek yogurt (whole milk or 2%)

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Nutrition Facts

Calories

153 cals

Fat

10 g

Saturated Fat

3 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g

Carbohydrates

13 g

Sugar

7 g

Fiber

3 g

Protein

5 g

Sodium

413 mg

Directions

Heat the olive oil in a wide skillet over medium heat. Add the onions and generous pinch of salt and the rosemary sprig. Cook for 3 minutes, then cover with a lid and cook for 30 minutes, stirring occasionally.
Cook for another 15 minutes uncovered, or until the onions are well browned and caramelized. Remove the rosemary branches. Let the onions cool for 15 minutes.
In a bowl stir together the yogurt and onions. Taste for salt. Serve at room temperature.

Chef Tips

Dried packaged soups are often loaded with salt, MSG, sugar, corn syrup, and chemical preservatives; nothing you’d probably choose if you thought about it. Cup for cup, Greek yogurt, even full fat, has half the calories, a ¼ the fat and over 4 times the protein of sour cream, and is deliciously creamy. It’s a no brainer.

Registered Dietitian Approved

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.