Keep It Healthy Caramelized Onion Dip

by Michele Pesula Kuegler | January 11th, 2021 | Appetizers, Recipes, Tapas Monday

Trying to eat healthy? You still can eat chips and dip if you make this Keep It Healthy Caramelized Onion Dip.

healthy onion dip
healthy onion dip

Keep It Healthy Caramelized Onion Dip

Michele Pesula Kuegler

Prep Time 10 mins
Cook Time 21 mins
Total Time 31 mins

Course Appetizer

Servings 2



  • 1/2 tablespoon olive oil
  • 1-1/4 cup diced yellow onion
  • 1 teaspoon granulated sugar
  • 2 teaspoons fresh thyme minced
  • 3/4 cup Greek yogurt
  • 2 ounces goat cheese softened
  • 1/4 teaspoon salt
  • Freshly ground black pepper



  • Heat the oil in a large frying pan over medium-low heat.
  • Add onions and sauté, stirring occasionally, until the onions are softened and brown, about 20 minutes.
  • Add sugar and thyme and sauté for an additional minute.
  • Meanwhile, combine yogurt, goat cheese, and salt, whisking until smooth.
  • Add sautéed onions to yogurt mixture, stirring well.
  • Season with pepper to taste.
  • Can be served warm, or covered and refrigerated to be served cold.
  • Serve with homemade lavash crackers (recipe below), or vegetables, such carrots and celery.


Homemade lavash chips

1 lavash sheet

Preheat oven to 400°F.
Sprinkle a teaspoon of water on lavash; using fingertips, spread water to coat.
Top with a pinch of salt.
Bake on oven rack in middle of oven for 4 minutes.
Remove from oven, cool for 30 seconds, and then break into crackers.

Keyword healthy onion dip

Many would think it odd, but I am not much of a chip person. (Well, maybe after a margarita or two I am, but that’s a different story.) If there is an open bag of chips on the counter, I walk by and don’t think twice about stopping. My husband, on the other hand, may make that spot is his permanent location. If it’s a new flavor, I’m glad to try one, but then I’m satisfied. Perhaps I’m missing a gene; it’s hard to say.

I do enjoy a dip as part of a snacking menu. Quite often I lean toward a nice, indulgent, gooey cheese dip, but it also is good to have healthy dip recipes in your repertoire. Maybe you’re trying to atone for your holiday indulgences, or maybe you just want to eat a healthy snack. Today’s recipe is here to assist.

healthy onion dip

What to like about this recipe

Perhaps, unlike me, you’re a big fan of regular chips and dip, so you’re wondering how this recipe can possibly work. The first thing you need to do is not make comparisons. This is a recipe for Keep It Healthy Caramelized Onion Dip. It’s not meant to be the twin for a store-bought French onion dip.

The second thing to know is that although it is a totally different recipe, it also is amazing in its own right. This dip is made with goat cheese, which provides both tanginess to the flavor and creaminess to the texture. It also has fresh thyme, which gives a hint of mint and a lot of warmth to the flavors. Finally, it is full of caramelized onions, which really could be eaten straight out of the frying pan. Of course, if you do that, you don’t get to make this dip.

Now that you know how delicious this recipe is, you also need to know how healthy it is. With Greek yogurt as the primary ingredient, you have a low fat, high protein base. Plus, if you make the lavash chips that are described in the recipe you’ll have a healthy delivery vehicle that is full of crunch.

healthy onion dip

Get ready to cook

Keep It Healthy Caramelized Onion Dip is a flexible recipe. Need a snack in the very near future? Make it now, and eat it right away. Need a snack for later tonight or tomorrow but only have cooking time now? Make a batch, and store it in the refrigerator until you’re ready to serve it.

Plus, this dip pairs well with many an accompaniment. Want to stay really healthy? Make those lavash chips or cut up some veggies. Thinking about straying to a little less healthy? Pair it with some wheat crackers. Trying to balance healthy and not? Go for it, and serve it with a bag of chips. (I know my husband totally endorses that idea.)

Whatever your thinking on the healthiness of the delivery vehicle for this dip, be sure to give it a try. It’s utterly healthy and utterly tasty.

For more healthy snacking ideas, return tomorrow for my Oven Baked Green Bean Fries recipe.

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