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High Protein Onion Dip

Prepare to be blown away by the irresistible flavor of our High Protein Onion Dip! This heavenly creation combines the rich sweetness of caramelized yellow onions with a creamy and tangy Greek yogurt base, resulting in a dip that will have you coming back for seconds, thirds, and beyond.

With just a handful of ingredients, you'll be on your way to experiencing snack-time perfection. Picture this: silky smooth onions, infused with hints of coconut sugar and a touch of cayenne pepper, all mingling harmoniously with the velvety texture of Greek yogurt and a medley of spices. The result? A dip that's both nourishing and utterly delicious.

To start, we'll dive into the mesmerizing process of caramelizing the onions. This recipe takes a quick and efficient approach, ensuring you'll be savoring the goodness in no time. Thinly slice two large yellow onions, then heat a skillet over medium heat and add a tablespoon of olive oil. As the skillet warms up, delicately place the onion slices, allowing them to sit undisturbed for approximately 10 minutes. The goal here is to let them brown ever so gently, forming a tantalizing caramelized coating on the pan.

Now, let's intensify those flavors. Sprinkle a teaspoon of coconut sugar (or maple syrup) and a teaspoon of salt onto the onions, stirring to coat them evenly. This delightful touch of sweetness will accelerate the caramelization process, resulting in onions that are golden, tender, and brimming with deep flavors. Stir everything together, allowing the magic to unfold.

As the onions continue to cook and release their irresistible aroma, add about two tablespoons of water to the pan. Use a spatula to scrape the bottom and mix the onions, allowing them to sit once again for 5-10 minutes. This occasional deglazing step will infuse the onions with even more incredible flavors, enhancing their natural sweetness and tenderness. Repeat this process until the onions are transformed into dark golden brown morsels of goodness, ensuring you mix and deglaze as needed to prevent any burnt bits.

Once your onions have reached caramelized perfection, transfer them to a dish to cool, allowing their savory essence to settle. While they rest, let's whip up the creamy base of our dip. In a bowl, combine one cup of Greek yogurt (2% fat) and two tablespoons of sour cream (or mayo if you prefer). Season with a teaspoon of garlic powder, a pinch of cayenne pepper, and half a teaspoon each of salt and black pepper. Give it all a whisk, letting the flavors meld together into a harmonious symphony.

Now comes the moment of pure bliss. Gently fold in the cooled caramelized onions, ensuring every spoonful boasts an irresistible combination of textures and flavors. Transfer your culinary masterpiece to an airtight container, allowing it to chill in the fridge for a minimum of 30 minutes, or better yet, overnight. This will grant the dip time to develop its full potential, with flavors intertwining and reaching an unparalleled level of deliciousness.

When the time finally comes to savor your creation, surround yourself with a vibrant array of fresh veggies or crispy potato chips. Each dip into the bowl will reward you with a burst of creamy, tangy, and utterly satisfying goodness that will keep you coming back for more. Plus, here's a little secret—this dip also pairs perfectly with your favorite grilled meats or as a flavorful spread on sandwiches.

Pro tip: Store your high protein onion dip in an airtight container in the fridge for up to five days, though we doubt it will last that long once you experience its delectable allure.

Get ready to delight in the ultimate snack-time sensation.



  • 2 Large Yellow Onions

  • 1 Cup greek yogurt (2% fat)

  • 2 Tbsp sour cream (or mayo if preferred)

  • 1 tsp garlic powder

  • 1/2 tsp cayenne pepper

  • 1 tsp salt

  • 1/2 tsp black pepper

  • 1/2 Cup of water (or more as needed)

  • 1 Tbsp olive oil

  • 1 tsp coconut sugar or maple syrup


  1. Begin by caramelizing your onions. There are a few ways to caramelize onions, but I choose to go with a quick method. Add the olive oil to a skillet over medium heat. Slice the onions thinly and add to a heated skillet with the olive oil. Allow the onions to sit for about 10 minutes, keeping a close eye on them and only stirring when they start to brown. The idea is you don't want to over mix them so they can form a caramelized coating on the pan.

  2. Add the coconut sugar and 1 tsp salt to the pan and stir to coat (the sugar and salt helps speed up the process). Stir to combine.

  3. Add about 2 tbsp of water to the pan and use a spatula to scrape the bottom of the pan as you mix the onions. Allow the onions to sit again and add a small amount of water about 5-10 minutes to deglaze the pan and flavor the onions. Repeat this process until the onions are dark golden brown, tender and rich in flavor. Use your judgement to mix and deglaze as often as needed to avoid burning the onions.

  4. Once the onions are caramelized, transfer to a dish to cool.

  5. While the onions cool, whisk together the yogurt, sour cream, garlic powder, cayenne, salt and pepper to taste.

  6. Mix in the cooled onions until everything is fully combined. Transfer to an airtight container and place in the fridge for at least 30 minutes or overnight before serving. Serve with veggies and/or potato chips and enjoy!

Storage: store in an airtight container in the fridge for up to 5 days.

1 Comment

Feb 12

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