Creamy Caramelized Onion Dip


I used to say there were two types of people when it comes to the Super Bowl:

(1) Those who are rarin’ fans, eager to discuss every minutiae of football (like goodness what kind of chips will we be eating when they do the replay??), and

(2) Super Bowl?


I used to think I belonged in the second category; that is, until last year’s embarrassing debacle. Immediately after that blush-inducing reminder of when I thought a touchdown was a very special kind of score in basketball, I added a third category of person

(3) Those who pretend they know something about sports, but when subjected to any sort of questioning (“So … what team are you rooting for?”) buckle under the pressure faster than a cold soda can filled with water vapor.


Therefore, this year I was prepared. I prepped my Superbowl salsa recipe to sample at Strawberry Fields and was ready to ask customers which team they rooted for.

Wait! *screeeech* Salsa? This post has a recipe for caramelized onion dip!

My dear reader, how observant you are.


When I showed up to Strawberry Fields with this spicy mango salsa in tow, I was convinced I had timed it well. Everyone would want to make this salsa for their Super Bowl parties next weekend!

The problem? If you look at when I posted the salsa recipe, you’ll see I was early. Three weeks early, to be precise (which, as we’ve seen, I am not).


I’ll spare you the details of my embarrassment, part 2 (^10). When it came time to do another sample for the actual Super Bowl, I toyed with the idea of doing bite-sized snacks or a dessert. Then I asked Peter for his opinion.

Peter the Chocolate Master: Onion dip.

Jessie the Easily Persuaded: How about like a mini–

PtCM: Onion dip.

JtEP: But wouldn’t it be nice to not do a dip or salsa thing–

PtCM: Onion dip.

JtEP: But I have a great–

PtCM: Onion. Dip.


There you have it, folks. A healthified caramelized onion dip, just for you. Courtesy of Peter’s – ahem – persistence.

Creamy Caramelized Onion Dip

  Prep Time: 10 minutes

  Cook Time: 15 minutes

  Keywords: appetizer yogurt Super Bowl

Ingredients (3 cups)

  • 2 large onions, peeled and chopped
  • 1-1/2 tablespoons canola oil
  • 2 cups low fat Greek yogurt
  • 1/2 cup low fat sour cream
  • 1/2 teaspoon onion powder (optional)
  • 1/2 teaspoon salt (optional)


Heat oil in a large saute pan over medium heat. Add onions, then lower heat and cook, stirring constantly, for 15 minutes or until onions are soft and caramel-brown. Remove from heat and set aside.

In a large bowl, combine yogurt, sour cream, and onion powder and salt if using. Add caramelized onions and combine. Chill in refrigerator for at least one hour. Serve with whole grain pita chips or fresh-cut vegetables.

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P.S. In case you’re wondering, the Strawberry Fields Sampling Plate of Shame:


P.S.S. Looking for other great Super Bowl recipes? Check out these lighter alternatives!


  1. i watch football solely because of food. the boyfriend and I (mainly me) go all out on pizza and popcorn, so it works out really well. I should try this dip for the game next time.

  2. I’m actually a legitimate football fan! My parents loved football so I grew up watching the games and learning the rules. We’re having a small gathering for the Super Bowl this year, and this recipe will be perfect!

  3. I’m not a sports fan, but I admit it! 🙂

    Since the 49ers didn’t make it to the Super Bowl, I really hope the boys won’t watch it. But that’s probably wishful thinking on my part…

    I may just have to make your delicious sounding dip to keep myself busy! 🙂

  4. LOL. If it weren’t for the.boy being a sports fanatic, I would have no idea when any sporting event is. As it is, it’s shoved down my throat on a daily basis. 😛

    And I love caramelized onion dip! So I’m super happy you posted this.

  5. I am definitely Number 3. I like other types of sports such as “football” (UK), and I don’t understand American football at all…and I don’t know who to root for either. I love caramelized onions and just had them in my banh mi for lunch, miam! As for creamy dips, I haven’t had it in a longggg time! I wonder if this can be made with cashew cream and some yogurt? Cute party platter! Have a great Super Bowl weekend, you guys! x

  6. Just like rika@vm, I am not a football fan, we are an ice-hockey pack here in Toronto. But I love caramelized onions so this will greatly do for watching NHL too, thank you very much!

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