Caramelized Onion Dip | Perfect Appetizer for the Super Bowl!

This homemade healthy Caramelized Onion Dip is the perfect match for anything dippable! It’s extra tasty, keto and paleo-friendly, and gluten-free.

Caramelized Onion Dip | How to make caramelized onions for a tasty and healthy caramelized onion dip! | A Sweet Pea Chef

One of my favorite things about the Fall is hanging out on a Sunday with Dustin and the kiddos, watching football, and relaxing in the living room. Aaaaaand, I should probably mention said days also include lots of tasty snacks while we sit around and enjoy the day.

A go-to snack food/appetizer in our house is chips and dip.  Really, I think it’s the only reason our kids enjoy the football games. But it’s difficult to justify all the processed ingredients, even if it’s on a cheat day.  So I got to work creating a yummy, savory, and oh-so-satisfying caramelized onion dip the whole family would enjoy and that we could eat any time without worrying, “What’s in this?”

Cutting board with fresh yellow onions that have been thinly sliced to show how thin to slice the onions to make caramelized onions.

This Caramelized Onion Dip Is Keto, Paleo, & Gluten-Free!

You can indeed eat Caramelized Onion Dip even if you are on a keto eating regimen. There is nothing in this delectable dip that does not follow keto rules. The same goes for the paleo diet. And because Greek yogurt does not have gluten, this dip is made for you, too! That’s the great thing about this recipe – you can take it to a party and it will be a hit with even the healthiest of eaters. Serve it alongside fresh veggies or my homemade Olive Oil and Herb Crackers.

Large skillet filled with thinly sliced yellow onions, ready to be cooked down and caramelized.

Is Caramelized Onion Dip Healthy?

If you’re wondering if onion dip is healthy, I think it’s best to take a look at the pre-packaged stuff that’s typically purchased at the store.

One of the leading brands of prep-packaged onion dip contains the following ingredients: Water, Sunflower Oil and/or Canola Oil, Onions, Whey Protein Concentrate, Modified Tapioca and Corn Starch, and Less than 2% of the Following: Salt, Sugar, Monosodium Glutamate, Onion Powder, Caramel Color, Natural Flavors, Glucono Delta Lactone, Lactic Acid, Xanthan Gum, and DATEM.

My caramelized onion dip contains the following ingredients: Yellow Onions, Greek Yogurt, Olive Oil, Fresh Thyme, Garlic, Apple Cider Vinegar, Sea Salt, and Black Pepper.

So — yea — I’m gonna stick with mine.  It’s just as flavorful and savory, just as perfect as a dip, and soooooo much better for my family and me.

Not to mention the Greek yogurt, which has it’s own set of health benefits as a healthy replacement.  If you’re interested, I shared why Greek yogurt is awesome in this post.

Large skillet with caramelized onions to show how to make caramelized onions for caramelized onion dip.

How To Make Caramelized Onion Dip Healthy

The simple way to make Caramelized Onion Dip healthy is just that, keep it simple! Use ingredients like I have:

  • Replace sour cream and mayonnaise for Greek yogurt
  • Caramelized onions replace a seasoning packet containing dried onions
  • Sauté the yellow onions in virgin olive oil instead of butter

Mixing bowl filled with plain greek yogurt, caramelized onions, and fresh thyme leaves, ready to be mixed together for the

How To Make Caramelized Onions

Making your own caramelized onions couldn’t be easier.  The only test you will have is with your own patience, as it takes a little longer and slower to turn sliced yellow onions into caramel-colored, perfectly cooked caramelized onions. Lucky for us, all you need it the following:

  • a large skillet
  • yellow onions
  • a good chef knife
  • olive oil
  • optional: sea salt and/or ground black pepper
  • about 20 minutes

In order to make easy caramelized onions, just follow these easy steps:

  1. Add the olive oil to a large pan and heat over medium-high heat.
  2. Add the onions, sea salt, and pepper, and cook, stirring frequently, over medium heat until the onions caramelize into a deep brown color (approx. 12-15 min.).
  3. If the onions are browning too quickly, you can turn down the heat and add a little water.
  4. When the onions are done, add the minced garlic, and apple cider vinegar, and stir for 1 minute until the garlic is fragrant.

If you’re going to use the caramelized onions in the onion dip, allow them to cool and then follow the rest of the instructions in the recipe below.  If you have some other delicious and amazing plan to put their tastiness to use, you can go right ahead at this time.  But please do share what you use them for in the comments below!

Can I Make Caramelized Onion Dip Ahead?

Yep, you can easily make caramelized onion dip ahead.  In fact, I recommend it.  That way, you’ll have the dip nicely chilled and the flavors have been given a chance to release more.  When it’s time to grab the dip, just stir it around until it’s smooth again, and serve.

To store it, I recommend using an air-tight storage container like this one to keep the onion dip as fresh as possible.

Bowl of caramelized onion dip topped with fresh thyme leaves with a hand taking a spoonful of the dip.

Can I Make Caramelized Onion Dip Vegan And Dairy-Free?

Caramelized Onion Dip is versatile and can be adjusted without a problem to suit the needs of vegans and those of you who are lactose intolerant. This yummy recipe is easily transformed!   Just replace the Greek yogurt with a plant-based yogurt such as versions made with soy, almond, cashew, or coconut milk.

Horizontal image of the caramelized onion dip that is ready to be eaten as an appetizer with fresh veggies and baked sweet potato chips.

What Goes With Caramelized Onion Dip?

Okay, so we’ve replaced the unhealthy, processed, pre-packed onion dip with our fresh, yummy caramelized onion dip…what next?  Yep, what goes with caramelized onion dip?  Chances are you like to dip something equally tasty into the dip, am I right?  Good.  Me, too.  Otherwise, it’d be kinda weird to eat with a spoon.

Not that I’d judge.  Okay, maybe a little… But I digress.

If you’re a big chips and dip fan like we are, we’ve enjoyed replacing your typical potato chip with sweet potato chips.  You can either make your own (like my sweet potato chips here) or you can buy a brand that uses very minimal ingredients, like these tasty sweet potato chips here. We also really like this dip with fresh veggies, like carrot sticks, celery sticks, and red bell pepper slices. If you can dip with it, it’ll probably be fantastic with this caramelized onion dip.  In other words.

Also: chips and dip for life.

P.S. I’ll be back – gonna go snack on this healthy caramelized onion dip right here.  Bye!

Bowl of caramelized onion dip topped with fresh thyme leaves, and ready to be dipped with fresh carrots, celery stiicks, sweet potato chips and red bell pepper slices.

More Healthy Dip Recipes

If you are a lover of caramelized onion dip, no doubt you are a fan of dips in general. Who isn’t after all? Yummy veggies become even more delish and honestly, just about anything goes with dip. Try one of these ideas for your next party:

5 from 1 vote
Caramelized Onion Dip Square Recipe Preview Image
Caramelized Onion Dip
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins

This flavorful and healthy Caramelized Onion Dip is the perfect healthy appetizer!  Plus how to make caramelized onions!

Categories: Appetizer, Snack
Difficulty: Easy
Keyword: caramelized onion dip, caramelized onion yogurt dip, healthy onion dip
Servings: 6
Calories: 186 kcal
Author: Lacey Baier
  • 1/4 cup olive oil
  • 3 medium yellow onions, thinly sliced
  • 1/2 tsp. sea salt
  • 1/8 tsp. pepper
  • 1 clove garlic, minced
  • 1 tbsp. apple cider vinegar
  • 1 tsp. fresh thyme
  • 2 cups plain greek yogurt
  • optional carrots, for dipping
  • optional sweet potato chips, for dipping
  • optional red peppers, for dipping
  • optional celery sticks, for dipping
  1. Add the olive oil to a large pan and heat over medium-high heat.

  2. Add the onions, sea salt, and pepper, and cook, stirring frequently, over medium heat until the onions caramelize into a deep brown color (approx. 12-15 min.).
  3. If the onions are browning too quickly, you can turn down the heat and add a little water.

  4. When the onions are done, add the minced garlic, and apple cider vinegar, and stir for 1 minute until the garlic is fragrant.
  5. Remove from heat, and allow to cool.
  6. In a mixing bowl, combine the cooled onions, fresh thyme, and the greek yogurt, and stir until blended.

  7. Season with additional sea salt and/or pepper, to taste.

  8. Refrigerate until chilled.  Serve with sliced bell peppers, carrot sticks, celery sticks, or sweet potato chips.

Nutrition Facts
Caramelized Onion Dip
Amount Per Serving (0.3 cup)
Calories 186 Calories from Fat 118
% Daily Value*
Fat 13.1g20%
Saturated Fat 4.4g22%
Cholesterol 12.8mg4%
Sodium 201.2mg8%
Carbohydrates 8.6g3%
Fiber 1g4%
Sugar 5.5g6%
Protein 8.7g17%
* Percent Daily Values are based on a 2000 calorie diet.

This post contains affiliate links for products I use regularly and highly recommend.

Lacey Baier

Hey y’all, I’m Lacey Baier and I’m so glad you’re here! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, A Sweet Pea Chef. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Dallas, Texas with my husband and four kiddos. Let’s get started!

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