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Caramelized Onion Dip

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
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
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.