Description
This Healthy Onion Dip features deeply caramelized onions blended into a creamy mixture of cottage cheese, Greek yogurt, and mayonnaise, enhanced with balsamic vinegar and vegetarian Worcestershire sauce. It’s a flavorful, lower-fat alternative to traditional dips, perfect for parties, snacks, or as a tasty accompaniment to veggies and chips.
Ingredients
Caramelized Onions
- 1 tablespoon butter
- 1 large yellow onion, finely chopped
- 1/2 teaspoon salt
- 1/2 teaspoon sugar
Dip Base
- 3/4 cup cottage cheese
- 1/4 cup plain Greek yogurt
- 1/3 cup mayonnaise
- 1/2 teaspoon balsamic vinegar
- 1/2 teaspoon vegetarian Worcestershire sauce
- 1/2 teaspoon garlic powder
Instructions
- Caramelize the Onions: Add one tablespoon of butter to a large skillet and heat over medium heat until the butter melts. Swirl the butter around the pan to coat the surface evenly.
- Add Onions and Season: Add the very thinly sliced onions to the skillet and stir to coat them evenly with butter. Sprinkle salt and sugar over the onions and stir again to distribute.
- Cook Onions – First Stage: Keep the heat at medium and cook for 20 minutes, stirring occasionally. If the pan appears dry or onions start sticking, add a splash of water to prevent burning.
- Cook Onions – Second Stage: Reduce the heat to medium-low and continue cooking for an additional 10-15 minutes until the onions turn a deep brown color and are fully caramelized.
- Cool and Chop: Remove the onions from heat and allow to cool slightly. Transfer to a cutting board and finely chop them. Set aside. These onions can be prepared a day ahead for convenience.
- Blend the Dip Base: In a blender, food processor, or using an immersion blender, blend the cottage cheese until smooth. Add Greek yogurt, mayonnaise, balsamic vinegar, vegetarian Worcestershire sauce, and garlic powder, then blend again until fully combined and creamy.
- Combine Onions and Base: Stir the caramelized onions into the smooth dip mixture, ensuring even distribution.
- Chill the Dip: Cover the bowl and refrigerate the dip for about 30 minutes before serving to allow the flavors to meld. The dip can be made up to 2 days in advance and stored in the refrigerator.
Notes
- Use thinly sliced onions for quicker and more even caramelization.
- If you don’t have vegetarian Worcestershire sauce, regular Worcestershire can be used if not avoiding animal products.
- Adding a splash of water during cooking prevents burning and helps the onions caramelize evenly.
- This dip pairs well with fresh vegetables, crackers, or baked chips.
- For a lower-fat version, reduce mayonnaise or substitute with additional Greek yogurt.
- Prepare the caramelized onions in advance to save time on the day of serving.
