Healthified Caramelized Onion Dip (veg, gf)

You know what I love? I love old-school, high salt, pre-packaged, preservative-heavy onion dip. I enjoy shoveling the dip into my mouth using rippled potato chips. Not a good habit. Not good at all. The same part of my brain that thinks it likes the poisonous, gelatinous dip so much loves candy corn (partially hydrogenated corn syrup chunks), movie theater popcorn (yes, I would like that drizzled with trans fat sauce), and sour gummy worms (these are not food in any way). Also, it’s my eighth birthday. Also, sorry I’m not sorry.


To trick this part of my palate, which was born 20 years ago in the candy aisle of 7-Eleven and is in it for the long haul, I make snacks like this:


  • 1 large yellow onion, cut into small dice
  • 1 tsp crushed garlic or 2 garlic cloves, mincedingredients
  • 1 tbsp olive oil
  • 1/2 tsp kosher salt
  • 1 tsp dried thyme or 1 tbsp fresh
  • splash Worcestershire sauce
  • 1 cup Greek yogurt
  • carrots, broccoli, cauliflower, peppers, or crackers for dipping (especially good with Mary’s Gone Crackers)


Heat the olive oil in a non-stick pan over medium-high heat. Add the onions and salt and brown, stirring continuously, for 12 minutes. Reduce heat to low and continue to cook, stirring occasionally, for 15 more minutes. The onions will turn a lovely dark brown and smell heavenly.

onions caramelized

Stir in the garlic and thyme, raise heat to medium, and cook for another minute until the garlic is fragrant. Add a splash of Worcestershire and allow it to mostly cook off. Stir the onions into the Greek yogurt and allow it to chill for a bit. Serve with veggies and bask in the healthy glow of your matured decision-making skills!

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