skinny caramelized onion dip
Caramelized Onion Dip
Prep Time
25 mins
Cook Time
1 min
Total Time
26 mins
Course: Appetizer, Dip, Side Dish
Servings: 2 cups
Author: Blender Babes
  • 1 cup Greek yogurt OR
  • 1/2 cup each organic tofu and vegan mayo (VEGAN OPTION)
  • 3 cups sliced or chopped onion
  • 2 tablespoons oil extra virgin olive, flax seed, avocado or grapeseed
  • 1/4 cup water
  • 1 teaspoon sea salt
  • 1 teaspoon sugar ,unrefined
  • 1 teaspoon olive oil ,for blending
  • 1/8 teaspoon sea salt and freshly ground black pepper more or less to taste
  • 1 tablespoon soy sauce OR tamari ,optional
  • 1/4 cup Chopped parsley chives or scallion to mix in and leave some for garnish
  1. Place a small stockpot or soup pot on low-medium heat. Add 2 tablespoons of oil to pot and add sliced/chopped onion, and 1 teaspoon each salt and sugar. Cover roughly 5-10 minutes, stirring occasionally until liquid is released. Uncover pot, add half the water and cook over med-low heat until onions begin to caramelize, stirring the onions repeatedly so that no burning occurs. Add more water as needed, continue stirring for about 10-12 minutes or until onions have caramelized into a nice brown color. When done, remove from heat and set aside. Let onions cool for a few minutes.

  2. Transfer onion to Vitamix or Blendtec. Add Greek yogurt (or tufu and vegan mayo), 1 tsp olive oil, salt, and pepper.

  3. For Blendtec: Press the DIPS/BATTERS button or blend on Medium speed for 25 seconds.
  4. For Vitamix: Select VARIABLE speed #1. Turn machine on and slowly increase speed to VARIABLE speed #10, then to HIGH. Use tamper to press ingredients into the blade. Blend for 30 seconds.
  5. Transfer dip to a bowl and add salt and pepper to taste. Add optional soy sauce/tamari and most of the parsley or other options and mix in, sprinkle the rest as a garnish on top.

  6. Chill in the fridge for at least an hour to meld the flavors. Serve with your choice of veggies or chips! *

  7. All done! Enjoy!! Now take a photo, rate it, and share your accomplishments! :) Tag @BlenderBabes & #BlenderBabes
Recipe Notes

* Make ahead of time so flavors in dip have a chance to meld!



Show me what you made on Instagram or Facebook and tag me at @BlenderBabes and hashtag it at #blenderbabes.