Friday, December 28, 2012

Reduced-Guilt Caramelized Onion Spinach Dip

Caramelized Onion Spinach Dip

‘Tis the season for parties!  I love parties, especially this time of year – everyone is excited about Christmas and then anticipating an exciting new year.  But the tough part – the calories that come along with all of the amazing treats at said parties.  We have some friends who host a big Christmas Eve gathering (including gumbo which I’ll be sharing next week!) and while I would normally take Buffalo Chicken Dip or cookies, I decided to go a little healthier this year with some Caramelized Onion Spinach Dip – reduced-guilt dip, that is.  Reduced-guilt dip that you would never guess is reduced-guilt.

Caramelized Onion Spinach Dip

The secret is, of course, Greek yogurt.  I know, I know…someone take it away from me! I just can’t help it.  It’s so much creamier and just better than sour cream!  And who doesn’t love caramelized onions!?  I definitely do and their sweetness is the perfect match to the tangy yogurt in this dip.  I used frozen spinach, water chestnuts, and vegetable dip mix.

This dip will not last long, I promise you!  And you can feel a little less guilty about loading your carrots and celery with this Caramelized Onion Spinach Dip at your New Year’s Eve party!

Caramelized Onion Spinach Dip

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Reduced Guilt Caramelized Onion Spinach Dip Recipe

Yield: ~2 cups

Prep Time: 20 minutes

Total Time: 50 minutes + (includes chilling time)

A simple, flavorful and reduced-guilt recipe for Caramelized Onion Spinach Dip. The secret - Greek yogurt!


for the caramelized onions:
3 tsp. olive oil
2 yellow onions, coarsely chopped
1 clove garlic, minced
1/4 tsp. salt
1-2 Tbs. water

for the dip:
16 ounces plain Greek yogurt
1/4 cup mayonnaise, optional
10 ounces frozen chopped spinach, thawed and drained of excess water
1 can water chestnuts, chopped
1 package of vegetable dip mix (I like Knorr)
1/2 cup parmesan cheese, freshly shredded
1/4 cup shredded mozzarella cheese
1/8 tsp. cayenne pepper
1/2 tsp. black pepper
1/4 tsp. salt


To caramelize the onions: heat the oil in a large non-stick skillet over medium-high heat. Add the onions, garlic and salt and stir to combine. Cook for about 10 minutes on medium high until the onions are soft and very fragrant. Add the water, stir to combine. Reduce the heat to medium and cook for another 10 minutes, stirring often, with a lid on the pan, but left slightly ajar. After another 10 minutes, the onions should be brown and very fragrant.

While the onions cook, mix the Greek yogurt, mayonnaise, spinach, water chestnuts, dip mix, cheeses, cayenne pepper, black pepper and salt in a large bowl. Set aside.

When the onions are caramelized, add them to the Greek yogurt mixture and stir well to combine. Cover and refrigerate for at least 30 minutes. Serve chilled with chips, crackers, pita bread or veggies.

Cassie's Notes:
If you don't like Greek yogurt, or don't have any, sub the same amount of sour cream.

If you like artichokes, try adding an additional 1/4 cup of Greek yogurt along with 1 jar of drained artichoke hearts.

Caramelized Onion Spinach Dip


49 Responses to “Reduced-Guilt Caramelized Onion Spinach Dip”

  1. #
    Carrie @ Bakeaholic Mama — December 28, 2012 @ 6:10 am

    Cassie this looks so good! I love lightened up versions of my favorite snacks!

  2. #
    claire @ the realistic nutritionist — December 28, 2012 @ 7:20 am

    YES PLEASE!!! I would eat all OF THIS. With a spoon.

  3. #
    Marly — December 28, 2012 @ 7:46 am

    I definitely see a vegan version of this one in my future! Thanks for the inspiration!

  4. #
    Sheila — December 28, 2012 @ 8:01 am

    Cassie, I love spinach dip! Yours looks fabuloSO! Great addition to New Years Eve nibbles!

  5. #
    Aggie — December 28, 2012 @ 8:29 am

    Greek yogurt is amazing! I am so happy it exists 🙂 This dip has my name all over it Cassie!!!

  6. #
    Averie @ Averie Cooks — December 28, 2012 @ 8:51 am

    I have a reduced guilt spinach & artichoke dip recipe minus the onions b/c I like a little dip with my crackers or bread. I can plow thru some dip! And I love what you did with this one. Greek yogurt to the rescue!

  7. #
    Jocelyn (Grandbaby Cakes) — December 28, 2012 @ 9:23 am

    I am a big fan of spinach dip and reducing the guilt would help me to make the decision to make it more. I love the idea of the greek yogurt. Nice idea!

  8. #
    Miss @ Miss in the Kitchen — December 28, 2012 @ 9:47 am

    This is just what I need! Yum!

  9. #
    Deborah — December 28, 2012 @ 9:59 am

    This means that I can eat twice as much, right?? 🙂

  10. #
    Tara @ Unsophisticook — December 28, 2012 @ 10:00 am

    Mmm, even with the reduced calories I just know this would be bad for me because I wouldn’t be able to stop eating it!

  11. #
    Liz @ The Lemon Bowl — December 28, 2012 @ 10:11 am

    Don’t ever stop using Greek yogurt! I take a bath in it every day myself. Just. Can’t. Quit.

  12. #
    Jennifer @ Peanut Butter and Peppers — December 28, 2012 @ 10:25 am

    Love guilt-free dips and your sounds amazing! Loving dipping pretzels in this kind of dip!!

  13. #
    katie — December 28, 2012 @ 10:40 am

    This looks great and I love how you added the caramelized onions to the dip. Everything is better with caramelized onions!

  14. # — December 28, 2012 @ 10:40 am

    Looks like heaven!

  15. #
    Jackie @ The Beeroness — December 28, 2012 @ 11:18 am

    I LOVE caramelized onions. This dip looks fabulous.

  16. #
    Jennifer @ Mother Thyme — December 28, 2012 @ 11:34 am

    I want to dive into this dip right now! Love this!

  17. #
    carrian — December 28, 2012 @ 12:17 pm

    go ahead and just let me bathe in this. It seriously looks ridiculously good looking. 😉

  18. #
    Meagan @ A Zesty Bite — December 28, 2012 @ 1:09 pm

    Love spinach and onion dip!

  19. #
    dixya @ food, pleasure, and health — December 28, 2012 @ 1:42 pm

    YUM YUM YUM that is all I am going to say right now. I have some frozen kale and spinach waiting- i may try it with those. thanks for the inspiration.

  20. #
    Kiersten @ Oh My Veggies — December 28, 2012 @ 1:44 pm

    Ooh, caramelized onions, YES PLEASE! I have an insane craving for this right now…

  21. #
    Paula - bell'alimento — December 28, 2012 @ 2:00 pm

    Skinny Dip!

  22. #
    Tracey — December 28, 2012 @ 3:20 pm

    I would gladly welcome a big bowl of this dip at my new year’s eve celebration! Looks awesome Cassie!

  23. #
    Chung-Ah | Damn Delicious — December 28, 2012 @ 6:32 pm

    Yes to all of it! I’m such a sucker for caramelized onions so this dip here is just screaming my name.

  24. #
    Laura (Tutti Dolci) — December 28, 2012 @ 6:42 pm

    I love caramelized onions and spinach – this dip is perfect for me!

  25. #
    Kim | At Home With Kim — December 28, 2012 @ 7:08 pm

    Perfect timing for a reduced fat dip! Love that this would make a perfect “munchie” for New Year’s Eve. Looks delish as always GirlFriend!!! Happy New Year!!

  26. #
    Brenda @ a farmgirl's dabbles — December 28, 2012 @ 9:18 pm

    I could eat caramelized onions every day. FAB in a dip!!!!

  27. #
    JulieD — December 28, 2012 @ 10:31 pm

    ooh so fun!! I love the addition of caramelized onions!!

  28. #
    Kathryn — December 29, 2012 @ 5:17 am

    Love the caramelized onions in there, such a great addition!

  29. #
    Joanne — December 29, 2012 @ 6:21 am

    I definitely need something “reduced guilt” infused into my holiday season. Especially when it looks as delicious as this!

  30. #
    Angie — December 29, 2012 @ 6:36 am

    This would be perfect for New Year’s!

  31. #
    Laurie {Simply Scratch} — December 29, 2012 @ 11:00 am

    I like the sound of this reduced guilt business and this dip would be perfect for NYE or a Saturday night with a bottle of wine!

  32. #
    Ashley - Baker by Nature — December 29, 2012 @ 11:38 am

    My face wants in on this one, Cassie!!! Happy New Year, gorgeous!

  33. #
    Erin @ Dinners, Dishes and Desserts — December 29, 2012 @ 2:53 pm

    Cassie this dip is perfect! What a great dip for a party, and anytime you can make it healthier and no one knows, it is a good thing!

  34. #
    Magic of Spice — December 29, 2012 @ 6:03 pm

    Wow this sounds so good, perfect for the festivities!
    Happy New Year!

  35. #
    Bianca @ Confessions of a Chocoholic — December 30, 2012 @ 8:44 am

    I love creamy dips made with Greek yogurt. I will def add some artichokes if I make this. Happy New Year!

  36. #
    Shaina — December 30, 2012 @ 4:53 pm

    Oh how I want this.

  37. #
    Mercedes@Satisfy My Sweet Tooth — December 30, 2012 @ 8:55 pm

    This looks so great and I can definitely appreciate the lightened-up version this time of year!

  38. #
    ambrosia — December 30, 2012 @ 11:21 pm

    this dip looks super yummy! and if it’s reduced guilt! wow! I will have to try this!

  39. #
    Gerry @ Foodness Gracious — December 31, 2012 @ 8:13 am

    I could seriously eat this whole bowl with some chips…and like 1 carrot! Happy new year Cassie 🙂

  40. #
    Katrina @ In Katrina's Kitchen — December 31, 2012 @ 9:16 am

    Reduced guilt = get in my face!! Happy New Year Cassie 🙂 xoxo- K

  41. #
    Allie — January 2, 2013 @ 12:58 am

    That dip looks amazing, wish I’d seen it before the holidays but at least there’s no time like the present!
    -Allie at Urban Feast

  42. #
    Jesica Dolin — January 2, 2013 @ 1:23 pm

    Hi there!

    I am a midwife and am trying to get a nice collection of recipes on our website that are healthy and simple and appealing to families with small kids…like this recipe!

    I’d like to encourage you to submit it (and as many others as you like) to our recipe contest. If we post your recipe(s) on our site (which will if you submit them…your recipes are awesome), we will post not only your name as you enter it but also a link to your blog.

    Each recipe you enter earns you the chance to win a $50 gift certificate to a local restaurant of your choice. (Local = where you live, and locally owned, not some big chain) For full details on the contest, click here:

    PS – Any readers of this blog are also encouraged to enter the contest!

  43. #
    Katie | GoodLife Eats — January 3, 2013 @ 7:29 pm

    I can’t wait to try this! Dips definitely help me snack on more vegetables and with the greek yogurt I don’t have to feel bad about this one.

  44. #
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