Caramelized Onion and Almond Dip With Greek Yogurt

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Caramelized Onion and Almond dip.png

Recipe created by Patty Mastracco

Onion dip is a long-time favorite at gatherings. We offer a healthier version that is sure to draw fans. With only one gram of fat and 110 calories per serving, this is a guilt-free mix that benefits from the full flavor of caramelized onions and almonds.

Prep time: 20 minutes
Total time: 55 minutes, plus 1 1/2 hours cool and chill time
Servings: 10 servings
Serving size: 3 tablespoons

INGREDIENTS

Caramelized Onion and Almond Dip With Greek Yogurt:

  • 3 cups chopped onions

  • 3/4 cup chopped shallots

  • 2 1/2 tablespoons extra virgin olive oil, divided

  • 2 cups plain Greek yogurt

  • 2 tablespoons minced fresh herbs (such as rosemary, basil, thyme, sage and oregano)

  • 1/2 teaspoon sea salt

Almond Topping:

  • 1/3 cup Mariani Sliced Almonds

  • 1/4 teaspoon seasoned salt

  • Cut veggies, baked and popped potato chips and veggie chips, for dipping

INSTRUCTIONS

  1. Cook onion and shallots in 2 tablespoons oil in a large skillet over medium-low heat for 30 minutes or until soft and golden brown, stirring frequently. Let cool completely.

  2. Stir together yogurt, onion mixture, herbs and sea salt. Cover and chill for at least 1 hour.

  3. Heat remaining 1/2 tablespoon oil in a small skillet over medium heat. Crush almonds between your fingers and add to skillet with seasoned salt. Cook for 5 minutes or until toasted, stirring frequently. Sprinkle over dip. Serve with fresh vegetables and desired chips.

TIP

For a slightly richer flavor, replace some of the yogurt with low-fat sour cream.

Nutritional Analysis Per Serving (3 tablespoons):

Calories: 110. Total Fat: 6g. Saturated Fat: 1g. Monounsaturated Fat: 4.242g. Polyunsaturated Fat: 0.939g. Cholesterol: less than 5mg. Sodium: 210mg. Carbohydrates: 8g. Dietary Fiber: 2g. Sugars: 4g. Protein: 6g. Vitamin D: 0mcg (0%). Calcium: 80mg (6%). Iron: 1mg (4%). Potassium: 200mg (4%).

Compare our lower-fat version with more protein, fiber and calcium to a packaged leading brand.

Nutritional Analysis Per Serving for Leading Brand Onion Soup Dip (3 tablespoons):

Calories: 90. Total Fat: 8g. Saturated Fat: 4.5g. Monounsaturated Fat: 1.982g. Polyunsaturated Fat: 0.345g. Cholesterol: 25mg. Sodium: 250mg. Carbohydrates: 4g. Dietary Fiber: 0g. Sugars: 2g. Protein: less than 1g. Vitamin D: 0mcg (0%). Calcium: 50mg (4%). Iron: 0mg (0%). Potassium: 50mg (0%.)

Yield: 10 servings
Author:
Caramelized Onion and Almond Dip With Greek Yogurt

Caramelized Onion and Almond Dip With Greek Yogurt

Onion dip is a long-time favorite at gatherings. We offer a healthier version that is sure to draw fans. With only one gram of fat and 110 calories per serving, this is a guilt-free mix that benefits from the full flavor of caramelized onions and almonds.
prep time: 20 Minscook time: 35 Minstotal time: 55 Mins

plus 1 hour 30 mins to cool

ingredients:

Caramelized Onion and Almond Dip With Greek Yogurt
  • 3 cups chopped onions
  • 3/4 cup chopped shallots
  • 2 1/2 tablespoons extra virgin olive oil, divided
  • 2 cups plain Greek yogurt
  • 2 tablespoons minced fresh herbs (such as rosemary, basil, thyme, sage and oregano)
  • 1/2 teaspoon sea salt
Almond Topping
  • 1/3 cup Mariani Sliced Almonds
  • 1/4 teaspoon seasoned salt
  • Cut veggies, baked and popped potato chips and veggie chips, for dipping

instructions:

How to cook Caramelized Onion and Almond Dip With Greek Yogurt

  1. Cook onion and shallots in 2 tablespoons oil in a large skillet over medium-low heat for 30 minutes or until soft and golden brown, stirring frequently. Let cool completely.
  2. Stir together yogurt, onion mixture, herbs and sea salt. Cover and chill for at least 1 hour.
  3. Heat remaining 1/2 tablespoon oil in a small skillet over medium heat. Crush almonds between your fingers and add to skillet with seasoned salt. Cook for 5 minutes or until toasted, stirring frequently. Sprinkle over dip. Serve with fresh vegetables and desired chips.

Tip

For a slightly richer flavor, replace some of the yogurt with low-fat sour cream.

Calories

110

Fat

6g

Sat. Fat

1g

Monounsaturated Fat

4.242g

Polyunsaturated Fat

0.939g

Carbs

8g

Fiber

2g

Sugar

4g

Protein

6g

Sodium

210mg

Cholesterol

less than 5mg

Vitamin D

0mcg (0%)

Calcium

80mg (6%)

Iron

1mg (4%)

Potassium

200mg (4%)
Created using The Recipes Generator