This healthy caramelized onion dip is creamy, savory, and deeply flavorful, with that classic French onion dip vibe—just lightened up. Slowly caramelized onions bring natural sweetness and richness, while a blend of cream cheese and Greek yogurt keeps the dip smooth, tangy, and satisfying without feeling heavy.
It’s the kind of dip that feels equally at home on a casual snack board or served at a gathering. Scoop it with chips, crackers, or fresh veggies, and watch it disappear fast. No one will guess it’s lightened up and made with Greek yogurt (and that’s exactly the point).
Why You’ll Love This Healthy Caramelized Onion Dip
This dip delivers big flavor with simple ingredients. Caramelized onions add depth and sweetness, cream cheese gives it body, and Greek yogurt adds a subtle tang while lightening things up. It’s easy to make, customizable to your preferred level of creaminess, and perfect for prepping ahead of time. If you love classic onion dip but want a fresher, more balanced version, this one’s for you.
How to Make Healthy Caramelized Onion Dip
The key to this recipe is taking the time to properly caramelize the onions. You can do this on the stovetop for faster results or use the slow cooker for a more hands-off approach. Once the onions are deeply golden and jammy, everything else comes together quickly. Beat the cream cheese and Greek yogurt until smooth, fold in the onions, then finish with simple spices that enhance the onion flavor without overpowering it.
Tips + Serving Ideas
Caramelize the onions slowly to bring out their natural sweetness—rushing this step will give you sautéed onions instead of true caramelization. Use full-fat Greek yogurt for the creamiest texture, and adjust the amount based on how thick or light you want the dip. A nonfat version works just as well. This dip tastes even better after chilling for a bit, making it ideal for making ahead. Serve with potato chips, pita chips, crackers, or crisp vegetables like carrots, celery, and cucumbers.
More dip ideas
I love a good dip, and lucky for you, I’ve got a bunch of delicious dip ideas! From game day to hosting to when you just want a tasty snack, check out these easy dips.
And if you’re in the mood for a sweet dip (I love a dessert dip), try my Dunkaroo Dip, Oreo Fluff Dip, or Light Cake Batter Dip!
Healthy Caramelized Onion Dip
Equipment
- Slow Cooker optional
- Stove
- Saucepan
- Mixing Bowl
- Hand Mixer optional
Ingredients
- 3 yellow onions thinly sliced
- 1 tbsp butter
- 2 tbsp balsamic vinegar
- 8 oz cream cheese room temperature
- 1/2 cup Greek yogurt up to 1 cup, as needed
- 1 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1/2 tsp black pepper
Instructions
- Caramelize the onions (stovetop): Thinly slice the onions. Melt the butter in a large skillet over medium-low heat. Add onions and cook slowly, stirring occasionally, until soft and deeply golden, about 35–45 minutes. Add balsamic vinegar during the last few minutes and cook until jammy and fragrant. Let cool for an hour.If using slow cooker: Thinly slice the onions and add them to the slow cooker with the butter. Cook on low for 8–10 hours or high for 4–5 hours, stirring occasionally if possible. Add balsamic vinegar during the last 30 minutes of cooking. Let cool for an hour.
- Beat the cream cheese and Greek yogurt together until smooth and creamy.
- Add the caramelized onions and mix until evenly combined.
- Add onion powder, garlic powder, salt, and pepper, then mix again until fully incorporated.
- Chill briefly if desired, then serve with chips, crackers, or fresh vegetables.
