Caramelized Onion Dip Recipe with Yogurt

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This one is for all your dippers out there! This caramelized onion dip is inspired by a recipe I found from Siggi’s Yogurt and features Big Lou’s Garlic Onion Sauce. It’s a healthy alternative to that old fashioned packaged french onion dip you may be used to.

This recipe was originally featured in our Super Bowl Finger Food ideas but you can whip up this dip at any of your future parties. If you’re selfish you could just make yourself a batch of this caramelized onion dip and snack away all week.

Here’s the original Siggi’s recipe:

What is Mindful Eating

I regularly practice mindful eating for my family at home. Mindful eating is just a fancy term for choosing better ingredients. To me personally it means choosing whole foods, minimally processed foods, foods without refined sugars or flours. I’ve had Siggi’s Yogurt before but never thought to use it in a recipe until now. Siggi’s has a great story behind it and was happy to use their product and try their recipe.

The trick I like to play at home is not telling anyone what ingredients I’m using. I let the taste speak for itself. When you eat real foods you don’t even miss the processed foods anymore and your taste buds become to open to a variety of flavors.

What is Icelandic-style Skyr?

Skyr is the traditional yogurt of Iceland that has been made for over 1,000 years. It is a strained non-fat yogurt. It is made by incubating skim milk with live active cultures. Then the whey, the water naturally found in milk, is strained away to make for a much thicker, creamier and concentrated yogurt.

Siggi’s yogurt also has half the ingredients, 40% less sugar and 60% more protein than leading yogurts.

Substituting Yogurt for Sour Cream

According to the basic rule of thumb is that you can just use the same amount. This is especially true when you’re using it uncooked, like for dips, salad dressings, or baked potatoes.

Primal Kitchen Mayo

While I was thinking about mindful eating I had to find a mayo that would meet my standards. Challenge accepted! Thank you Primal Kitchen for making a clean mayo without all the unnecessary additives. Short of making mayonnaise at home, this is the best you can get.

It’s incredible what’s hidden in some of our favorite foods we’ve come to enjoy such as mayo. Many are loaded with sugar.

Where Did French Onion Dip Come From

According to Wikipedia, French onion dip, made of sour cream and instant onion soup, was created by an unknown French cook in Los Angeles in 1954. The recipe spread quickly and was printed in a local newspaper. The name “French onion dip” began to be used in the 1960s, and became more popular than “California dip” in the 1990s.

What to Eat with Onion Dip

I spent a bit of time preaching about mindful eating, healthy ingredients and all that jazz. So of course I had to pair our dip with fresh veggies like carrots and celery. A nice crudite is usually a hit at any party.

That being said, feel free to indulge. Your favorite potato chips and pretzels will also make a great companion for this caramelized onion dip!

How to Make Caramelized Onion DIp


1 3/4 cups siggi’s 0% Plain yogurt
1/4 cup Primal Kitchen mayonnaise
Juice of 1 lemon
1/2 cup parsley, roughly chopped
1/4 cup Big Lou’s Garlic Onion Sauce

Instructions:Combine all ingredients in a bowl. Store in the fridge for at least two hours or over night. Serve with fresh veggies, chips or crackers and indulge in one of the most classic finger food dips you can now feel good about!