Caramelized Onion Dip

Caramelized Onion Dip
Recipe At-A-Glance
Appetizers, Snacks25 min
Caramelized Onion Dip is your favorite chip dip taken to the next level with sweet, nutty caramelized onions. Serve it at your next cookout!

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Caramelized Onion Dip

I know everyone loves fall, and I appreciate a good slice of pumpkin bread while the leaves tumble as much as the next girl, but summer is my jam. I’ve always been and will always be a summer girl.

I love the sunshine. I love the smell of fresh cut grass. I love lounging by the pool. I love flowy skirts, tank tops, and sunglasses. I love cold beer after working in the garden. I love picking tomatoes and wild black raspberries. I love dangling my feet off the dock and dipping my toes in the water. Heck, I even love the heat and humidity (just as long as I have some A/C to escape into when I’m done with it). But I think what I love the most about the summer is probably not a surprise at all—the food!

Caramelized Onion Dip

It’s not just the food part of summer eating that is awesome, it’s the social aspect of it that is so wonderful. It seems that there is a cookout every weekend, and if there isn’t, there is a picnic at the park, or a potluck to go to. Summer is all about social eating (and, let’s be honest, social drinking), and love it! Everything is more delicious when eaten al fresco and with friends.

Caramelized Onion Dip

For all these cookouts and parties and picnics and potlucks, I have an arsenal of crowd-pleasing dishes that I work through all summer long. My Cowboy Caviar pretty much always makes an appearance or two, as does my Mango Guacamole (because a summer party isn’t a party with guac). And now I have a new addition to my summer pitch-in repertoire—Caramelized Onion Dip paired with Good Health® Veggie Stix®! It’s delicious, beautiful, and healthier for you than the regular chip and dip combo.

How’d I make it healthier? Well, I lightened up the caramelized onion dip using protein-packed Greek yogurt in place of most of the mayo and sour cream you usually find in chip dips. And for dippers, I’m using Good Health® Veggie Stix®. They are a really fun alternative to regular old potato chips. They have a few more nutrients to them (thanks to the mix of veggies, including tomatoes, beets, and mushrooms), and they have a super satisfying crunch! They are a crunchy snack and are super affordable at $1-$2 for the small bags and $3-$5 for the large ones. Join the Good Life by checking out their Facebook and Pinterest pages for more information and ideas!

Caramelized Onion Dip

The caramelized onions in this dip really add something special over your run-of-the-mill onion dip that you’d find in the grocery store. The flavor is complex, smoky, and just a touch sweet—it’s really incredible! This caramelized onion dip would make a great burger condiment, too. Or you could just eat it with a spoon, because, yum. Enjoy!

Caramelized Onion Dip

Caramelized Onion Dip

Yield: 16 servings
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

Caramelized Onion Dip is your favorite chip dip taken to the next level with sweet, nutty caramelized onions. Serve it at your next cookout!


  • 2 tablespoons butter
  • 2 medium onions, diced
  • 4 ounces cream cheese, softened
  • 1/3 cup plain Greek yogurt
  • 1/3 cup mayonnaise
  • 1 teaspoon Worcestershire
  • 2 tablespoons chopped fresh chives
  • Salt and pepper, to taste


  1. Melt the butter in a heavy-bottom pot or Dutch oven over medium heat. Add in the onions. Cook, stirring occasionally, until the onions are tender and mostly brown—about 20 minutes. Remove from heat.
  2. Using an electric mixer, blend the cream cheese until creamy and smooth. Add in the yogurt, mayo and Worcestershire, and blend until smooth. Add in the onions, chives, salt and pepper. Transfer to an airtight container, and refrigerate for at least two hours before serving (preferably overnight for best flavor).


To keep this recipe gluten-free, be sure to use a gluten-free Worcestershire sauce!

Nutrition Information:
Yield: 16 Serving Size: 1 serving
Amount Per Serving: Calories: 77Total Fat: 7gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 13mgSodium: 86mgCarbohydrates: 2gFiber: 0gSugar: 1gProtein: 1g

At Wholefully, we believe that good nutrition is about much more than just the numbers on the nutrition facts panel. Please use the above information as only a small part of what helps you decide what foods are nourishing for you.

Win $100 to kick off your summer!

The nice people at Good Health® are offering up a $100 gift card to one lucky Wholefully reader. Just answer the question “What are you most looking forward to this summer?” in the comments to enter!

Entry Instructions:

No duplicate comments.   You may receive (2) total entries by selecting from the following entry methods:

  1. Leave a comment in response to the sweepstakes prompt on this post
  2. Tweet (public message) about this promotion; including exactly the following unique term in your tweet message: “#SweepstakesEntry”; and leave the URL to that tweet in a comment on this post
  3. Blog about this promotion, including a disclosure that you are receiving a sweepstakes entry in exchange for writing the blog post, and leave the URL to that post in a comment on this post
  4. For those with no Twitter or blog, read the official rules to learn about an alternate form of entry.

This giveaway is open to US Residents age 18 or older (or nineteen (19) years of age or older in Alabama and Nebraska). Winners will be selected via random draw, and will be notified by e-mail. The notification email will come directly from BlogHer via the sweeps@blogher email address. You will have 2 business days to respond; otherwise a new winner will be selected. The Official Rules are available here.   This sweepstakes runs from 6/1/15 – 7/31/15.   Be sure to visit the Good Health® brand page on where you can read other bloggers’ posts!

What are you most looking forward to this summer?

Cassie is the founder and CEO of Wholefully. She's a home cook and wellness junkie with a love of all things healthy living. She lives on a small hobby farm in Southern Indiana with her husband, daughter, two dogs, two cats, and 15 chickens.

Leave a Reply

118 Responses
  1. Susan

    I’m looking forward to lazy afternoons,, warm nights, open windows, the serenade of frogs and crickets & fireflies.

  2. I am most looking forward to this summer is spending time with my family. We love hiking, visiting the beach and parks. And these great snacks will be perfect in our picnic basket! 😉

    amy [at] utry [dot] it

  3. Amanda Z

    I’m looking forward to having fresh herbal teas from my garden – chamomile, several mints, holy basil, lemon balm, pineapple sage, fenugreek, and more. Hopefully next year I’ll get an actual tea plant to make green tea!

  4. Julie Wood

    I am looking forward to getting to travel from Washington State to California to see my sister and her family! It is going to be so much fun to see her!

  5. Jessie C.

    Didn’t see my entries shown up, Re-submit here.

    I am most looking forward to family road trip this summer.
    tcarolinep at gmail dot com

  6. shelly peterson

    I am looking forward to going to the lake and lots of bbq’s. This dip looks delicious.
    cshell090869 at aol dot com

  7. Natalie

    I am looking forward to traveling to Georgia to visit my family. We are attending my cousin’s wedding and we are hopefully going out on the lake to waterski!

  8. Sharon

    I am looking forward to the end of the summer. Our present home is in an area with excessive humidity and heat from June to mid-September and it is often unbearable.
    I am however looking forward to swimming at the indoor aquatic park.

  9. Christina

    Veggie Stix are basically the best thing on the planet!! I LOVE them! Oh man and onion dip. I haven’t had any in a while since I’ve been working on trying to lose some pregnancy weight (just loosely watching what I eat) but I think I need to make this for 4th of July!

  10. D Schmidt

    I am looking forward to lots of outdoor fun with my kids, we have some great day trips planned! I am also making sure I am present in the moment and creating fun memories with them.

  11. Samantha Daleo

    I have already done so much and been so busy this summer I am actually looking most forward to just resting and spending some time with my daughter before she starts her Junior year!

  12. I am most looking forward to my bday/bday/anniversary staycation with my partner. Our bdays and anniversary are 8-6, 8-11, and 8-7 respectively. My partner always takes the week off that includes those dates from work and we spend the whole week celebrating! It is awesome and almost here!

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Meet Cassie
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Hello. My name is Cassie, and I’m a healthy home cooking expert.

I'm a Certified Holistic Nutritionist, and I've been developing healthy recipes professionally for over 15 years. Food is my love language, and my kitchen tips and nourishing recipes are my love letter to you!

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