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+ servings
Onion Dip

Healthy Onion Dip: Guilt-Free & Full of Flavor

This Healthy Onion Dip is a guilt-free, high-protein indulgence packed with flavor, perfect for any gathering.
Prep Time 10 minutes
Cook Time 20 minutes
Cooling Time 10 minutes
Total Time 40 minutes
Servings: 6 servings
Course: Snacks
Calories: 80

Ingredients
  

For the Dip Base
  • 1 tablespoon Olive Oil or avocado oil
  • 2 medium Onions yellow or red
  • 2 cloves Garlic minced fresh
  • 1 cup Non-fat Greek Yogurt or whole milk yogurt
For Flavor Enhancement
  • 1 tablespoon Worcestershire Sauce or coconut aminos or low-sodium soy sauce
  • to taste Salt
  • to taste Black Pepper
  • 1 tablespoon Dried Parsley or fresh herbs
  • 1 teaspoon Garlic Powder

Equipment

  • sauté pan
  • mixing bowl
  • spatula

Method
 

Step-by-Step Instructions
  1. Step 1: Sauté Onions and Garlic. Heat a sauté pan over low heat and add olive oil, allowing it to warm for about 1 minute. Carefully add the sliced onions and minced garlic, stirring occasionally. Cook for 15-20 minutes until golden brown.
  2. Step 2: Cool the Mixture. Once the onions are caramelized, remove from heat and cool for 5-10 minutes.
  3. Step 3: Combine Ingredients. Transfer the cooled onions to a mixing bowl. Add Greek yogurt, Worcestershire sauce, salt, black pepper, dried parsley, and garlic powder. Mix until well combined.
  4. Step 4: Chill Before Serving. Cover and refrigerate for at least 30 minutes to let flavors meld.
  5. Step 5: Serve and Enjoy. Serve the dip cool with vegetable sticks, whole-grain crackers, or potato chips.

Nutrition

Serving: 1servingCalories: 80kcalCarbohydrates: 10gProtein: 6gFat: 3gSodium: 200mgPotassium: 150mgFiber: 1gSugar: 2gVitamin A: 2IUVitamin C: 4mgCalcium: 6mgIron: 2mg

Notes

For the best results, allow the flavors to meld during refrigeration before serving.

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