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