When I eat dip, I use a LOT of it. Seriously – my veggies, chips, or whatever I’m dipping with have to come out with massive globs of the dip on them.

That’s just how I roll.

But most dips out there, even the low-calorie ones, still end up really racking in the Weight Watchers Points with the way I eat them. So, after a bit of experimentation in the kitchen I came out with a delicious and easy Caramelized Onion Dip Recipe that is not only rich and flavorful – it’s just 2 Points for a half cup! I was in heaven.

Caramelizing the onions adds a nice flavor and texture to the dip. And using Greek yogurt instead of sour cream really helps keep the fat/calorie count low and gives some extra protein and probiotics. This onion dip recipe will be appearing on my Weight Watchers Super Bowl Recipes list for sure!

And I’ll be making it regularly for some guilt-free late-night munching.

caramelized onion dip

Caramelized Onion Dip Recipe

This incredibly delicious, yet very low-calorie Caramelized Onion Dip is to die for. Perfect as a healthy dip or sandwich spread, it’s hard to believe this dip recipe is Weight Watchers friendly.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 79 kcal


  • 1 Skillet


  • 2 cups plain nonfat Greek yogurt
  • 1 small Vidalia onion
  • 1 tbsp light butter - I used Brummel & Brown
  • 1 packet Onion Soup Mix


  • In a small, nonstick skillet, melt butter over medium-high heat. Once the butter is melted, turn the heat to medium and add in onions. Cook until onions begin to caramelize, about 20 minutes. Set aside to cool for about 10 minutes.
  • Mix cooled onions and all other ingredients together, cover, and refrigerate for at least 2 hours before serving.


Serving: 0.5 cupCalories: 79 kcal (4%)Carbohydrates: 5 g (2%)Protein: 11 g (22%)Fat: 1.25 g (2%)Fiber: 0 g
Tried this recipe?Let me know how it was!

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1 Comment

  1. 79 calories for 1/2 cup!? Dip is my weakness so this is great!