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Home » Recipes » Gluten Free

Caramelized Onion Dip

By Erin · December 28, 2020 · Updated September 26, 2021 · 8 Comments

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Gluten FreeVegetarian
caramelized onions in a skillet and in a bowl with yogurt

A quick and healthy Caramelized Onion Dip that's made with Greek yogurt and of course, caramelized onions. Serve it with carrots, cauliflower or your favorite crackers for an easy appetizer. 

bowl with yogurt surrounded by baby carrots and crackers

I know caramelized onions are incredibly controversial: you either love 'em or you hate 'em. Of course I'm in the "love" category -- seriously, they make everything better!

If you're also a fan, you MUST try this caramelized onion spaghetti squash. It's one of the most popular recipes on this site. In fact, I'm going to recommend that, when you make this caramelized onion dip, you double up on the onions so you have extras/leftovers to make the spaghetti squash.

Ingredient notes:

Onions - Sweet onions are ideal for caramelizing, but yellow onions work too

Spinach - Technically you can use any kind of greens; spinach wilts really quickly, and won't overshadow the onions which is why it's my preference in this recipe

Yogurt - Plain Greek yogurt; could sub your favorite dairy-free yogurt to keep this vegan

Butter/oil - When caramelizing onions I love using a combination of butter and olive oil -- the butter makes them taste delicious, while the oil helps them to caramelize a little bit faster; again, can sub vegan butter if you want

Method

First: Caramelize the onions. Add the onions, butter and oil to a large, deep skillet. Turn the heat to low, and caramelize the onions by stirring occasionally until they are soft and golden brown in color. This will take 20-25 minutes, so be patient.

onions in a skillet with butter and olive oil

Second: Add the spinach. Once the onions are almost perfect, add the spinach and stir for 1-2 minutes until it's wilted. Transfer the spinach/onion mixture to a large bowl.

Third: Stir everything together. Add the yogurt to that bowl, then stir everything together. Add salt and pepper to taste, and even some chopped chives on top for garnish.

yogurt, spinach and onions in a glass bowl

Tips

  • Make sure you caramelize the onions on LOW heat. Low and slow is the way to go for these; otherwise, they could burn/turn too brown too quickly.
  • If for some reason the onions seem to be browning too quickly, add a little more butter and turn the heat down even lower.

Can caramelized onions be made ahead of time?

Yes! To do so, prep them following Steps 1-3 in the recipe card below. Allow them to cool to room temperature, then transfer them to a sealed container and store in the refrigerator for up to 5 days.

Is this recipe vegan?

No, but you can easily make it vegan-friendly by using dairy-free butter and your favorite dairy-free yogurt in place of Greek yogurt.

Any other recipes I could use the caramelized onions for?

Yep! Try making my caramelized onion spaghetti squash, this sweet potato pizza and/or this caramelized onion and parmesan quinoa.

bowl with yogurt beside carrots and crackers

More healthy appetizer recipes

  • Charred Vegetable Platter
  • Buffalo Spice Almonds
  • Buttery Turkish Hummus

If you made this recipe, be sure to leave a comment and star rating below. Thanks!

bowl with yogurt surrounded by baby carrots and crackers

Caramelized Onion Dip

A quick and healthy Caramelized Onion Dip that's made with Greek yogurt and of course, caramelized onions. Serve it with carrots, cauliflower or your favorite crackers for an easy appetizer. 
5 from 3 votes
Print Pin Rate
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 8
Author: Erin

Ingredients

  • 2 large sweet or yellow onions sliced
  • 2 tablespoon butter or more
  • 2 tablespoon olive oil
  • 1 ½ cups plain Greek yogurt
  • 3 cups spinach
  • 2 tablespoon chives chopped
  • salt and pepper to taste

Instructions

  • Thinly slice the onions, then place them into a large, deep skillet, along with the butter and olive oil.
  • Turn heat to medium-low. Once the butter melts, reduce the heat to low and cook the onions on low for 20-25 minutes, stirring occasionally until they're soft and golden brown.
  • While onions are caramelizing, chop the chives and set aside and place yogurt in a bowl.
  • Once the onions are *almost* perfect, add the spinach to the skillet and sauté for 1-2 minutes until it's wilted. Transfer the mixture to the bowl with the yogurt and stir to combine.
  • Add chopped chives, salt and pepper and enjoy!

Notes

*Calories are per serving and are an estimation 
*If the onions seem to be browning too quickly, add 1-2 tablespoon additional butter and reduce heat even lower, stirring a little more frequently. 
*To make this vegan: use dairy-free butter and dairy-free yogurt instead of Greek yogurt

Nutrition

Calories: 96kcal | Carbohydrates: 5g | Protein: 5g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 10mg | Sodium: 49mg | Potassium: 170mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1176IU | Vitamin C: 6mg | Calcium: 61mg | Iron: 1mg
Did you Make this Recipe? Tag me Today!Leave a comment below and tag @thealmondeater on Instagram!

UPDATE NOTE: This post was originally published in June 2016. It was updated with new text and photos in December 2020.

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Black Pepper Whipped Feta »

About Erin

Erin is the recipe developer, writer and photographer behind the healthy food blog, The Almond Eater. She's been blogging since 2014 and loves to create food for many different diets, including vegan, gluten free and/or Whole30 recipes.

Reader Interactions

Comments

  1. Medha says

    June 10, 2016 at 10:32 am

    I've started making cold brew at home, too! Seriously revolutionary stuff, and soooo delicious 🙂 This dip looks creamy and oh so savory.

    Reply
    • Erin says

      June 12, 2016 at 9:50 pm

      Yes!! I'm like wait, why did I wait so long to cold brew coffee?! It's so easy!

      Reply
  2. Allie @ Miss Allie's Kitchen says

    June 10, 2016 at 9:14 am

    This is great!!! I'm always at a loss for a recipe for parties, tailgates, etc. Sometimes, you just want to throw together an easy dip, but healthy recipes are hard to find!

    Reply
    • Erin says

      June 12, 2016 at 9:49 pm

      Yes! This definitely counts as healthy because it's basically just yogurt with onions.

      Reply
  3. Kelly @ Kelly Runs For Food says

    June 10, 2016 at 8:21 am

    The Bachelorette will definitely suck you in!! And ahhh you're so close to the wedding! Have you started having dreams about it yet? I feel like in the weeks leading up to mine I had constant dreams about things going wrong lol. I hope that doesn't happen to you.....and that this comment doesn't suddenly start triggering them.

    Reply
    • Erin says

      June 12, 2016 at 9:48 pm

      No but my mom told me she had a dream that she couldn't make it to the wedding... maybe my dreams will start this week hahah I mean, I hope not!

      Reply
  4. Annie says

    June 10, 2016 at 8:16 am

    5 stars
    This dip looks so good!! I love caramelized onions, they have so much flavor!

    Reply
    • Erin says

      June 12, 2016 at 9:46 pm

      Caramelized onions are the BEST. Thanks Annie!

      Reply

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I share recipes for ALL diet types because I believe that healthy food should be incredibly delicious without being complicated. Learn more

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