Healthy Caramelized Onion Dip (With Greek Yogurt!)

Our healthy onion dip recipe is a lighter spin on classic French onion dip. Made with caramelized onions, Greek yogurt, and some simple seasonings, this delicious dip is the perfect party food or snack!

What a classic! I feel like this dip goes by, like, 20 different names, don’t you? I’ve heard it called caramelized onion dip, French onion dip, California dip, onion dip, onion soup dip, and more. What do YOU call it?

At our house, this creamy caramelized onion dip is such a crowd pleaser at family parties and get-togethers. It’s seriously snackable, perfectly dip-able, and PACKED with delicious flavor. Basically: it’s the perfect party dip!

That’s especially true when you make it from scratch! The classic recipe (usually made with Lipton onion soup mix) is NOT gluten-free, but our homemade onion dip recipe is naturally gluten-free, thanks to simple ingredients.

Here’s what you need to make our healthy onion dip…

Simple Ingredients For Homemade Onion Dip

How do you make homemade french onion dip without a packet of onion soup mix? Glad you asked…

• Butter or Olive Oil. To caramelize the onions, you’ll need a little cooking fat. Butter or olive oil works well here. (TBH butter gives you better flavor, while olive oil is a more heart-healthy option. You can choose one or use some of both!)
• Onions. We’re skipping the onion soup packets and caramelizing onions from scratch for this healthy onion dip. They add a gorgeous, rich flavor you’ll LOVE. Sweet onions, white onions, and yellow onions work well!
• Garlic (Or Garlic Powder). A fresh garlic clove rounds out our savory base, but if you don’t have any garlic on hand, some garlic powder can work well as a substitute.
• Greek Yogurt. Plain Greek yogurt is a protein-packed option that lightens this dip up significantly compared to the classic sour cream or cream cheese you’ll find in the original recipe. Plus, it has a delightful tang (like sour cream) that brings a nice balance to the sweet caramelized onions.
• Mayonnaise. For an even healthier option, you can absolutely use more Greek yogurt instead, but I love the creaminess this adds to the dip!
• Worcestershire Sauce. To mimic the flavors of French onion soup & onion soup mix, you’ll need a splash of Worcestershire sauce. (These brands are gluten-free!) It adds a signature umami flavor that plays off the golden brown onions and tangy yogurt. 
• Salt & Pepper. Then, we round out the seasonings with some simple salt and pepper. Plenty of each makes a big difference in the flavor of the onion dip!
• Fresh Chives. If you have them, I LOVE adding some fresh chives inside the dip and on top as a garnish. The fresh flavor and beautiful green color of the fresh herbs are the perfect light finish!

How To Make Caramelized Onion Dip, Step By Step

As always, you can find the full recipe, with ingredient amounts, detailed instructions, and tips in the recipe card below!

1. Caramelize The Onions. To start, melt butter or heat olive oil in in a large sauté pan or skillet over medium-low heat. Add sliced onions and cook 25-30 minutes, stirring every 2-3 minutes or so, until the onions are deeply golden brown. Add garlic and cook 1 minute more. While you’re cooking the onions, keep the heat on medium-low or low–Don’t rush or you’ll burn the onions. You want them richly caramelized, sweet, and very tender. Set the onions aside to cool slightly while you mix up the dip. (If desired, you can dice up the caramelized onions a bit so there are smaller pieces in the dip.) 
2. Combine. In a medium bowl, combine yogurt, mayonnaise, Worcestershire sauce, salt, pepper, and 1/2-1 Tablespoon of the chives. Stir until smooth and well blended. 
3. Add Caramelized Onions to the creamy base of the dip and fold them in until the onions are evenly distributed. 
4. Chill 2-3 Hours, At Least! For the best flavor, cover the dip and chill 2-3 hours at least (up to 1 day ahead!) to allow the flavor to develop. Right when you’re done making the dip, the flavor from the onions will need some time to meld with the yogurt mixture. A few hours makes a BIG difference in flavor! 
5. Serve & Store. Give the creamy dip a good stir and enjoy with chips, crackers, or fresh veggies. Store leftover dip covered in an airtight container in the fridge up to 4-5 days. 

FAQ + Tips And Tricks For The Best Homemade Onion Dip

Let It Rest! The secret to the best French onion dip is definitely letting the dip chill in advance. Why? Because this allows the delicious flavors to meld properly. The golden caramelized onions will infuse the dip mixture with their flavor for a more flavorful, delicious dip! 2-3 hours should do it, but feel free to make this dip up to a day in advance!

Caramelize The Onions Properly. I can’t stress this enough: DON’T RUSH THE CARAMELIZED ONIONS. They’re the star flavor in this healthy onion dip recipe, and you want to get them just right. They should be deep golden brown color, sweet, and very tender. The low and slow method is your best bet! Keep the heat on medium low or low, and don’t rush them. Stir regularly and keep an eye on them so they don’t burn, and you’ll be good to go!

What Kind Of Onions Are Good For Onion Dip? In general, I recommend white or yellow onions over red onions. Look for Vidalia onions, sweet onions, white onions, or yellow onions at the grocery store. Red onions will not add the color we’re looking for, so I don’t recommend them here.

What Kind of Yogurt Should I Use For Onion Dip? I prefer nonfat Greek yogurt or low fat Greek yogurt (2%) since they’re lighter and I’m usually going to eat them with something like chips. If you prefer, you can use full-fat Greek yogurt, though it’ll likely be a bit thicker. You can thin it out with a splash of water, if you need to!

Recipe Card