Caramelized Onion Dip is a creamy caramelized onion dip recipe that’s lightened up with Greek yogurt.  It’s a healthier way to snack!

Caramelized onion greek yogurt dip in a bowl

Happy Game Day, everybody!  It’s officially football season, and I couldn’t be happier about it.  Before I had kids, I used to sit around on Sunday and watch almost every game.  

I can’t even believe Sundays were ever so leisurely for me, but they were!  

Now, I’m normally in the kitchen with the TV on so I can catch the game while I cook, but I’m fine with that. 

Especially when I’m snacking on something as delicious as this Caramelized Onion Dip!

Caramelized onion greek yogurt dip in a bowl

I love dip as much as I love football, so Game Day gives me an excuse to indulge.  Chips and dip is one of my major weaknesses, so it’s even better if the dip is healthier.  

I just worked out really hard this morning, and I don’t want my workout to go down the drain on appetizers alone. 🙂

Caramelized onion greek yogurt dip in a bowl

French onion dip is one of my all time favorite dips with those big, thick Kettle chips.  This Caramelized Onion Dip recipe is my attempt to replace the French onion dip, and it worked.  

This is so satisfying and delicious that I don’t feel like I’m missing out one bit, AND I feel good after. They’re perfect with chips or veggies! 

Chip with caramelized onion dip on it

Have you ever made caramelized onions before?  If so, you know how sweet and delicious they are.  When you make them, make extra, because you can use them in quesadillas, as a topping for pizza, or add them to your sauteed veggies.  

I’m hooked on them and just can’t make them enough now.  Store them in the fridge for emergency dip-making purposes, too.  It’s football season, remember, and a good dip is a must.  

This Caramelized Onion Dip fits that bill perfectly.  Time to go watch the game!

Caramelized onion dip in bowl with chips and carrots

Additional Game Day recipes you’ll love:

7 Layer Dip by Spend with Pennies

Blackened shrimp

Buffalo chicken wings


Pub cheese

Yield: 4 servings

Caramelized Onion Greek Yogurt Dip

Caramelized Onion Greek Yogurt Dip

Caramelized Onion Greek Yogurt Dip is tangy and creamy, with sweet caramelized onions throughout. It's lightened up without skimping on flavor, so you can enjoy your dip without feeling bad about it!

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes


  • 1 tablespoon extra virgin olive oil
  • 1 large onion, peeled and chopped
  • pinch of salt
  • 1 cup Plain 2% Greek Yogurt
  • 1/2 cup mayo or vegan mayo
  • 1 1/2 teaspoons garlic powder
  • 1/8 teaspoon cayenne pepper
  • salt and pepper, to taste


  1. In a large skillet, heat the olive oil over medium heat. Add the onion and the pinch of salt, and stir occasionally until the onions are golden brown and caramelized, about 20-30 minutes. Be careful not to stir too often as you want the onions to brown evenly. If the onions are cooking to quickly or starting to burn, reduce the heat slightly. When the onions are done, remove from heat and cool.
  2. Prepare the dip. In a medium bowl, combine the Greek yogurt, Veganaise, garlic powder, and cayenne pepper. Add salt and pepper, to taste. Stir in about 1/2 cup of the caramelized onion and dollop a tablespoon or two on top. Store any remaining onions in an air tight container in the refrigerator.


  • Caramelized onions may be made ahead and stored in an air tight container in the refrigerator.
  • Make extra caramelized onions to store in the fridge for quesadillas, sautéed veggies, pizza, and more dip!

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 196Total Fat: 18gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 11mgSodium: 210mgCarbohydrates: 5gFiber: 0gSugar: 3gProtein: 4g

Nutrition information is mean to be an estimate only. The numbers will vary based on the quantity consumed, brands used and substitutions that are made.

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