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Healthy Green Kitchen Caramelized Red Onion Dip
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I know what you’re thinking: where was this dip a couple of days ago, when I was planning my Superbowl party?

caramelized red onion dip

Believe me when I say I really wanted to share this with you before now; but I couldn’t, because this month’s Secret Recipe Club reveal was not until today. Don’t wait until next year’s Superbowl to make this caramelized red onion dip, though- it’s much too terrific to put off for that long :)

This dip is just slightly adapted from Melissa over at my SRC blog for this month: A Fit and Spicy Life. Melissa blogs about food, fitness, travel, and wine from her home in Minneapolis, and I had a hard time choosing which of her recipes to try because there were so many tempting options.

As soon as I saw her onion dip, however, I was sold. I’ve never made homemade onion dip before and was curious how it would compare to the kind I used to make with packaged soup mix and sour cream way back when. I have to say that my whole family enjoyed this, and I love that it’s so easy to make and so much healthier than typical onion dip. Thank you Melissa: I’m definitely putting this into my party foods rotation.

Recipe for Caramelized Red Onion Dip


*3 tablespoons olive oil
*1 large red onion, peeled and chopped
*3 cloves of garlic, peeled and chopped
*1 teaspoon minced fresh ginger
*fresh thyme leaves from 3 sprigs
*1/2 cup organic Greek yogurt
*1/2 cup crème fraîche (I make my own "diy" version) or organic sour cream


1. Heat olive oil in a large skillet over low-medium heat. Add onion, garlic, ginger and thyme, and cook for 12-15 minutes, stirring frequently, until the onions are nicely caramelized. Remove from heat and cool completely.

2. Place onions in blender or food processor and add yogurt and crème fraîche (or sour cream). Process briefly (you want the dip to stay a little chunky), then transfer to a bowl and refrigerate for a few hours or overnight (the dip will thicken up during this time).

3. Serve with raw vegetables (I like to use baby carrots, celery sticks, and endive), crackers, pita wedges, or all natural chips.

Slightly adapted from A Fit and Spicy Life.

caramelized onion dip


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  1. 1

    Cassie — February 6, 2012 @ 12:21 pm

    This looks wonderful. I love dips. I can only imagine that the caramelized onion flavor is so sweet and delicious in this!

    • Winnie replied: — February 6th, 2012 @ 6:28 pm

      Thanks so much GInny!

  2. 2

    Ginny — February 6, 2012 @ 12:24 pm

    I’ve actually made a very similar recipe before and was it ever good! I can’t wait to try your recipe. Great photo.

    • Winnie replied: — February 6th, 2012 @ 6:28 pm

      Thanks Ginny!

  3. 3

    Lisa @ Sweet as Sugar Cookies — February 6, 2012 @ 12:27 pm

    Caramelizing the onion must add so much wonderful flavor.

    • Winnie replied: — February 6th, 2012 @ 6:28 pm

      It really does ;)

  4. 4

    Lisa~~ — February 6, 2012 @ 12:36 pm

    Guess I never thought to make homemade onion dip but this one looks wonderful, I’ll have to give up my soup mix and give it a try.

    If you haven’t already, I’d love for you to check out my SRC entry: Crunchy Fudgy Heart Bites

    Cook Lisa Cook

    • Winnie replied: — February 6th, 2012 @ 6:27 pm

      I hope you give it a try Lisa!

  5. 5

    Katie — February 6, 2012 @ 12:40 pm

    What a fantastic looking recipe! I love that it uses real food ingredients. I am pinning it to make soon. Thanks for the recipe, Winnie!

    • Winnie replied: — February 6th, 2012 @ 6:26 pm

      Thanks for pinning the recipe Katie!

  6. 6

    LiztheChef — February 6, 2012 @ 1:00 pm

    Is your SRC accepting more members? What are the guidelines to enter, if one can still do so? Thanks – and such a brilliant dip…I didn’t watch the game anyhow ;)

    • Winnie replied: — February 6th, 2012 @ 6:26 pm

      I think there’s a waiting list for the SRC so you should get on it…and didn’t watch the game either ;)

  7. 7

    Veronica — February 6, 2012 @ 2:14 pm

    Oh me, oh my! This is the kind of dip I don’t care WHEN I make it, I just make it for no reason and have it as dinner! lol

    • Winnie replied: — February 6th, 2012 @ 6:25 pm

      Yes absolutely!

  8. 8

    Melissa@IWasBornToCook — February 6, 2012 @ 2:25 pm

    I’ve made this before, but with yellow onions…I bet red is just as delicious!

    • Winnie replied: — February 6th, 2012 @ 6:19 pm

      I don’t know if the taste would be different with the yellow; I am going to try that soon.

  9. 9

    Barbara @ Barbara Bakes — February 6, 2012 @ 4:14 pm

    What a great, better for you onion dip. My family would love it too.

    • Winnie replied: — February 6th, 2012 @ 6:18 pm

      Hope you try it Barbara!

  10. 10

    Noelle (@singerinkitchen) — February 6, 2012 @ 4:24 pm

    This sounds like a wonderful recipe. The sweetness of the red onions makes this a winner!

    • Winnie replied: — February 6th, 2012 @ 6:18 pm

      Yup…it really does.

  11. 11

    Susie Tilton — February 6, 2012 @ 4:46 pm

    This looks great, and I love that it is a healthier version…I could have used this last night! I was tempted by my childhood favorite, onion dip and potato chips, and I felt rotten after I ate it. Maybe the greasy chips, maybe that processed dairy. I am going to try this one out.

    • Winnie replied: — February 6th, 2012 @ 6:17 pm

      I hope you do try it- I like this “real food” version so much more than the other…

  12. 12

    Mellissa — February 6, 2012 @ 5:37 pm

    I am so glad you liked it! This is one of my go to recipes for parties and I can never stop eating it.

    • Winnie replied: — February 6th, 2012 @ 6:17 pm

      I loved it! Thanks for sharing ;)

  13. 13

    Shri — February 6, 2012 @ 5:47 pm

    Winnie, this recipe is so much similar to the Mughlai yogurt marinade in Indian cuisine. Thyme is the difference. It looks delicious.

    • Winnie replied: — February 6th, 2012 @ 6:16 pm

      Really? That’s so interesting. So is that a marinade you’d use for chicken? Something else? I bet anything marinated in there would be awesome.

  14. 14

    Culinary Adventure with Camilla — February 6, 2012 @ 7:04 pm

    I have made onion dip before and it was good. But this looks fantastic! Thanks for sharing with the SRC. I will definitely give this a shot soon.

  15. 15

    Isabelle @ Crumb — February 6, 2012 @ 7:10 pm

    This looks wonderful, Winnie! Oddly enough, I just made a batch of caramelized onion dip with a Greek yogurt base on the weekend… we must have been on the same wavelength or something. :)
    Love the addition of fresh ginger… that sounds delicious!

  16. 16

    Anna @ the shady pine — February 6, 2012 @ 8:53 pm

    What a delicious looking dip!! I love freshly home made dips and always favour them to store bought dips full of fake flavours. I cannot wait to try this!

  17. 17

    cooking rookie — February 7, 2012 @ 12:27 am

    Great pic and a lovely healthy dip! All these ingredients simply must taste wonderful together.

  18. 18

    Sophie — February 7, 2012 @ 4:44 am

    Oooh waw, my friend! :) What an appetizing & tasty red onions dip!

    I love it so much! Looks very yummy too! ;)

  19. 19

    Sarah, Simply Cooked — February 7, 2012 @ 5:02 am

    Winnie, what a great idea. I read Mellissa’s blog a lot and I really like her healthy take on recipes. This is a great example. I am in favour of any way of getting more vegetables into my mouth!

  20. 20

    Hezzi-D — February 7, 2012 @ 7:27 am

    I love onion dip but this looks much healthier then the store bought kind! I’m going to give this one a try soon.

  21. 21

    Erin @ Making Memories — February 7, 2012 @ 11:30 am

    I am a dip freak and this looks so delicious!!!

  22. 22

    Cookin' Canuck — February 7, 2012 @ 12:33 pm

    Onion dip with ginger – that sounds too good to be true. This is one I’ll definitely be making, football or no football.

  23. 23

    Paula — February 7, 2012 @ 3:42 pm

    No worries about not posting this in time for Super Bowl parties this year. In this household only my husband watched (no party) while I blogged and tweeted and got a kick out of his reactions to the plays.

    This dip does have me excited to make it when we do have a crowd over next. I’m almost craving for a tray full of fresh veggies for some reason :)

    Thanks for sharing your recipe…I know I can pull this one off :)

  24. 24

    Katherine Martinelli — February 7, 2012 @ 4:26 pm

    I love homemade onion dip (although I must admit onion dip made with soup mix is one of my junky weaknesses) and this looks amazing. Much quicker than the recipe I’ve been using! I can’t wait to give it a go :-)

  25. 25

    Shumaila — February 7, 2012 @ 9:32 pm

    I love caramelized onions, so bet this dip would sound great. I really should make more homemade dips- probably will start with this one!

  26. 26

    Beth (OMG! Yummy) — February 7, 2012 @ 10:50 pm

    Hi Winnie – we met in Atlanta and I see Carol tweeting your posts all the time so I’m finally popping over to say hi. The thought of onion dip brought me back to my childhood so I just had to check it out. Love the idea of it and will definitely try this – of course I can imagine my family expecting potato chips, not vegetables with it but maybe I can slip in those baked salt and pepper ones with the carrots and radishes :-)

    Love the look of your blog and your photos are lovely!

  27. 27

    Kim Bee — February 9, 2012 @ 6:08 pm

    My hubs would lose his mind over this one.

  28. 28

    Jill Mant~a SaucyCook — February 10, 2012 @ 2:44 pm

    Wow, it is funny how a title can have such an effect on our thinking. I say Onion Dip and I think Lipton and MSG! Yours sounds so good I will have to try it and thanks so much for the backlink to the fabulous instructions for making Creme Fraishe. I’m on it!

  29. 29

    Margaret — February 15, 2012 @ 4:34 pm

    THAT looks amazing. I’ve never made onion dip from scratch. It may be a good time to start!!

  30. 30

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