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
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
1/3 cup Mariani Sliced Almonds
1/4 teaspoon seasoned salt
Cut veggies, baked and popped potato chips and veggie chips, for dipping
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.
Stir together yogurt, onion mixture, herbs and sea salt. Cover and chill for at least 1 hour.
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.
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%.)