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Chips and dip. An iconic combination that rarely disappoints.
By using protein-rich Greek yogurt as the base, we create a more virtuous onion dip that is still rich-tasting, thanks to a bit of cream cheese and some luscious, deeply caramelized onions…but when I make it, it isn’t a bucket of cream cheese or sour cream weighing down your belly. If we take out some fat, we add back flavor and richness elsewhere….well, quite frankly, that’s my mission when I create recipes.
Serve it with a crudite, or potato chips. I also suggest serving this dip with roasted fingerling or baby potatoes for dunking; you can thank me later.
Ingredients
Extra-virgin olive oil – The base for cooking down the onions low and slow; it adds a subtle richness that makes all the difference.
Yellow onions– The heart of this dip. They take time to caramelize but the deep, sweet, golden flavor they develop is completely worth it.
Jalapeño– Adds a gentle kick that keeps the dip interesting without overwhelming the sweetness of the onions.
Garlic cloves– Roasted whole in their skins alongside the onions, they mellow out into something soft, nutty, and deeply savory.
Kosher salt & freshly cracked black pepper– Essential for building flavor at every stage of cooking.
Plain Greek yogurt– The secret weapon! It keeps the dip creamy and protein-packed without the heaviness of a traditional sour cream base.
Reduced-fat cream cheese– Just enough to add that classic rich, velvety texture we all love in a good dip.
Lemon juice– A bright finishing touch that lifts all the flavors and keeps the dip tasting fresh.
How to Make my Carmelized Onion & Jalapeno Dip
Cook the onions: To a large skillet, add the extra-virgin olive oil and place over medium-low heat. Add the yellow onions, thinly sliced, jalapeño, and garlic cloves, unpeeled and smashed, and season with large pinch kosher salt and freshly cracked black pepper. Allow to cook for about 30 minutes, stirring frequently, until deeply golden brown and caramelized. If the onions begin to burn, deglaze with a splash of water as needed.
Remove from the heat and allow to cool for 10 to 15minutes.Take the garlic cloves out of the skins and discard the skins.
To a food processor or high-speed blender, add the cooled onion mixture, Greek yogurt, reduced-fat cream cheese, and lemon juice. Blend until smooth but retaining some texture. Season to taste with salt and pepper.
Refrigerate for at least 30 minutes before serving.
Serve with 1 bag potato chips of choice or assorted fresh raw vegetables for serving (bell peppers, carrot sticks, celery sticks, radishes, cucumber slices).
Store in the fridge for up to 1 week.
Enjoy!
Commonly Asked Questions
Yes! I promise it’s worth every minute! Low and slow is the key to getting that deep, golden, sweet flavor. Rushing it on high heat will just burn them. Put on a podcast and let them do their thing.
This dip is actually better made ahead! It needs at least 30 minutes in the fridge to firm up, but making it a day in advance gives all the flavors time to really come together. It keeps in the fridge for up to a week.
You can try it with a dairy-free cream cheese and coconut yogurt, though the flavor and texture will vary slightly. It’ll still be delicious!
Pretty mild! Removing the jalapeño seeds keeps the heat gentle. If you love spice, leave some seeds in — and if you’re heat-sensitive, just leave the jalapeño out entirely.
Yellow onions are ideal for caramelizing because of their natural sugar content, but sweet onions like Vidalia work beautifully too. Red onions will give you a slightly different flavor and a purplish color once blended.
Caramelized Onion and Jalapeno Dip
Ingredients
- 1/4 cup extra-virgin olive oil
- 1 1/2 lbs yellow onions, thinly sliced, about 4 medium
- 1 jalapeño, seeded and finely diced
- 4 garlic cloves, unpeeled and smashed
- 1 pinch kosher salt and freshly cracked black pepper
- 1 1/2 cups plain Greek yogurt, Full fat or partial fat
- 4 oz reduced-fat cream cheese, room temperature
- 2 tsp lemon juice
- 1 bag potato chips of choice
- 1 Assorted fresh raw vegetables for serving , bell peppers, carrot sticks, celery sticks, radishes, cucumber slices
Instructions
Saute Onions
- To a large skillet, add extra-virgin olive oil and place over medium-low heat. Add yellow onions, 1 jalapeño and garlic cloves, unpeeled and smashed, and season with large pinch kosher salt and freshly cracked black pepper. Allow to cook for about 30 minutes, stirring frequently, until deeply golden brown and caramelized. If the onions begin to burn, deglaze with a splash of water as needed.
Garlic
- Remove from the heat and allow to cool for 10 to 15 minutes. Take the garlic cloves out of the skins and discard the skins.
Blend the Dip
- To a food processor or high-speed blender, add the cooled onion mixture, plain Greek yogurt, reduced-fat cream cheese, and lemon juice. Blend until smooth but retaining some texture. Season to taste with salt and pepper.
Chill
- Refrigerate for at least 30 minutes to firm up before serving.
Serve
- Serve with 1 bag potato chips of choice and assorted fresh raw vegetables for serving (bell peppers, carrot sticks, celery sticks, radishes, cucumber slices). Store in the fridge for up to 1 week. Enjoy!!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
