oven_roasted_onion_yogurt_dip
Oven-Roasted Onion Yogurt Dip | A Healthy Makeover


Monica's favorite gear for
making Onion Dip
This 13 by 18 inch pan is called a "half sheet" is the perfect size for this recipe. It's a versatile pan for all kinds of baking and roasting. Click below for convenient storage lid.
Also available: half-sheet lid
This stainless steel juicer makes it easy to quickly juice a lemon directly into the dip mixture.

Oven-Roasted Onion Yogurt Dip | A Healthy Makeover

guilt-free and oh-so-flavorful


Oven-Roasted Onion Yogurt Dip

By Monica              makes 2.5 cups
A guilt-free, healthy recipe for popular onion dip. Oven-roasting the onions and garlic results in amazing flavor! Serve as dip for chips or fresh veggies. Use as a tasty spread for bagels, sandwiches, & wraps, or a topping for baked potatoes.

A guilt-free, healthy recipe for popular onion dip. Oven-roasting the onions and garlic results in amazing flavor! Serve as dip for chips or fresh veggies. Use as a tasty spread for bagels, sandwiches, & wraps, or a topping for baked potatoes.

Ingredients
  • 2 lbs. yellow onions, diced
  • 1 whole head of garlic
  • 3/4 teaspoon kosher salt
  • 1/4 cup olive oil
  • 2 cups whole milk Greek yogurt (may substitute lower fat or nondairy yogurt or sour cream)
  • 1 tablespoon fresh lemon juice (juice from half a lemon)
  • 1/2 teaspoon ground black pepper
  • 2 teaspoons fresh thyme leaves, or 1/2 teaspoon dried thyme (omit if traditional onion dip flavor is preferred)

Directions
Preheat oven to 400 degrees F.

Peel off the papery outer layer of garlic bulb, leaving the whole head of garlic intact. Cut 1/4 to 1/2 inch off of pointy tip (not the root end) of garlic bulb.

Add diced onions and garlic bulb to large (13" x 18") baking sheet. Drizzle with olive oil, being sure 1-2 teaspoons drizzles over cut end of garlic bulb. Toss onions with tongs to evenly coat with olive oil and spread them out in an even layer on pan. Place garlic bulb on pan with cut side exposed.

Bake for total of approx. 60 minutes. Stir onions after each 20-minute interval, and remove garlic bulb from oven after 40 minutes (bulb should feel soft when pressed, and cut end should be browned). Onions are done when they are caramelized to golden brown all over with some dark bits. (NOTE: ovens vary; it may take up to 80 minutes to achieve caramelization.)

Remove from oven and use metal spatula to release onions and scrape browned bits from bottom of pan; allow to cool to room temperature. Squeeze cooled roasted garlic bulb by pinching with your thumb and fingers to remove garlic from bulb skin. Discard skin. On small plate, mash garlic with fork to form a paste.

In a medium bowl, combine yogurt, roasted onions and garlic paste, lemon juice, black pepper, and thyme. Mix completely. Refrigerate for at least 1 hour before serving, but longer is better. Flavor improves if made a day ahead.

Serve as dip for potato chips, veggie chips, fresh vegetables (carrots, celery, cucumbers, etc.). Also makes a tasty sandwich or wrap spread. Makes a flavorful topping for baked potatoes.

I grew up on dip made from Lipton's Onion Soup and Dip Mix and sour cream. Ruffles potato chips and that old-fashioned onion dip were a favorite childhood snack. I'm not going to lie, I still love that easy onion dip. It's one of those nostalgic foods that has held up to the test of time.

Those Lipton packets of dry ingredients are sure convenient and admittedly taste great, but a quick read of the sodium content and mystery ingredients motivated me to find a healthier alternative. That's where this recipe comes in.

A healthy makeover! It does take more time to make this version of onion dip, but most of the time is hands-off while the onions and garlic caramelize in the oven. The flavor is so amazing, that's it's well worth the time. Plus this no-guilt recipe is made with yogurt. The flavor is so rich, that no one would guess it's made with healthy ingredients.

I adapted this from a recipe in a flyer at my local Schnucks grocery store. 

More than a dip--it also makes a great spread!
This is so versatile. Try it:

  • as a dip for chips
  • as a dip for raw veggies
  • as a spread for bagels
  • as a spread for sandwiches, burgers, and wraps
  • as a topping on baked potatoes--a tasty, healthy alternative to sour cream

Step-by-step photos for making
Oven-Roasted Onion Yogurt Dip

 

Step 1. Assemble the ingredients:

  • yellow onions
  • garlic
  • Greek Yogurt -- I prefer the creaminess of whole milk yogurt, but you can substitute lower fat or nondairy yogurt or sour cream.
  • olive oil
  • kosher salt
  • ground black pepper
  • fresh lemon juice
  • thyme; fresh or dried (you may omit this if you prefer the flavor of traditional onion dip)

IMG_1710resize_tm.jpg

Step 2. Dice the onions.

Step 3. If using fresh thyme, strip the leaves from the stem. 

collage_onionthyme_resizetm.jpg

Step 4. Prep the garlic. Remove papery outer layer, leaving the bulb intact. Cut off 1/4 to 1/2 inch from the top pointy end (not the root end).

collage_prepgarlic_resizetm.jpg

Step 5. Add the diced onions and garlic bulb to a large (13" x 18") baking sheet. Drizzle with olive oil, being sure 1-2 teaspoons drizzles over cut end of garlic bulb. Toss onions with tongs to evenly coat with olive oil and spread them out in an even layer on pan. Place garlic bulb on pan with cut side exposed.

view on Amazon:  13x18 "half-sheet" baking pan,  storage lidcollage_adding_olive_oil_resizetm.jpg

Step 6. Bake for total of approx. 60 minutes. Stir onions after each 20-minute interval, and remove garlic bulb from oven after 40 minutes (bulb should feel soft when pressed, and cut end should be browned). Onions are done when they are caramelized to golden brown all over with some dark bits.

  • NOTE: ovens vary; it may take up to 80 minutes to achieve caramelization.

collage_brownedonions_resizetm.jpg

Step 7. Remove onions from oven and use a metal spatula to release onions and scrape browned bits from bottom of pan; allow to cool to room temperature.  

Step 8. Squeeze the cooled roasted garlic bulb by pinching with your thumb and fingers to remove garlic from bulb skin. Discard skin. On a small plate, mash garlic with a fork to form a paste.

collage_mashgarlic_resizetm.jpg

Step 9. In a medium bowl, combine yogurt, roasted onions and garlic paste, lemon juice, black pepper, and thyme. Stir to a uniform mixture. 

view on Amazon:  handheld lemon juicer (so easy to use--squeeze a lemon half directly into the mixture)collage_mixdip_resizetm.jpg

Step 10. Refrigerate for at least 1 hour before serving, but longer is better. The flavor improves if the dip is made a day ahead. You can see in the photo below how the caramelized onion color (and flavor!) infuses the yogurt during an overnight rest in the fridge.

collage_before_after_resize_titled.jpg

The dip/spread will thicken in the fridge. It's still dippable that way, but you can let it return to room temperature before serving if you prefer a looser dip.

The caramelized onions add naturally sweet and rich flavor to the dip. Roasting the garlic head mellows it's bite and adds a subtle flavor profile.

Of course, this dip is amazing with chips. I'm particularly partial to pairing it with sweet potato chips, but any chip will do.

squareIMG_1807a_resizetm_1.jpg

For a totally guilt-free snack, skip the chips and enjoy this dip with raw veggies like carrots, red pepper strips, celery, peas, cucumbers, etc. So yummy and healthy!squareIMG_1841resizetm.jpg

Here's to a favorite childhood snack made even better. Dip away!squareIMG_1840resizetm.jpg

Make it a Yummy day!

Monica

Link directly to this recipe
Oven-Roasted Onion Yogurt Dip
By Monica              Servings: makes 2.5 cups
Ingredients
  • 2 lbs. yellow onions, diced
  • 1 whole head of garlic
  • 3/4 teaspoon kosher salt
  • 1/4 cup olive oil
  • 2 cups whole milk Greek yogurt (may substitute lower fat or nondairy yogurt or sour cream)
  • 1 tablespoon fresh lemon juice (juice from half a lemon)
  • 1/2 teaspoon ground black pepper
  • 2 teaspoons fresh thyme leaves, or 1/2 teaspoon dried thyme (omit if traditional onion dip flavor is preferred)
Directions
Preheat oven to 400 degrees F.

Peel off the papery outer layer of garlic bulb, leaving the whole head of garlic intact. Cut 1/4 to 1/2 inch off of pointy tip (not the root end) of garlic bulb.

Add diced onions and garlic bulb to large (13" x 18") baking sheet. Drizzle with olive oil, being sure 1-2 teaspoons drizzles over cut end of garlic bulb. Toss onions with tongs to evenly coat with olive oil and spread them out in an even layer on pan. Place garlic bulb on pan with cut side exposed.

Bake for total of approx. 60 minutes. Stir onions after each 20-minute interval, and remove garlic bulb from oven after 40 minutes (bulb should feel soft when pressed, and cut end should be browned). Onions are done when they are caramelized to golden brown all over with some dark bits. (NOTE: ovens vary; it may take up to 80 minutes to achieve caramelization.)

Remove from oven and use metal spatula to release onions and scrape browned bits from bottom of pan; allow to cool to room temperature. Squeeze cooled roasted garlic bulb by pinching with your thumb and fingers to remove garlic from bulb skin. Discard skin. On small plate, mash garlic with fork to form a paste.

In a medium bowl, combine yogurt, roasted onions and garlic paste, lemon juice, black pepper, and thyme. Mix completely. Refrigerate for at least 1 hour before serving, but longer is better. Flavor improves if made a day ahead.

Serve as dip for potato chips, veggie chips, fresh vegetables (carrots, celery, cucumbers, etc.). Also makes a tasty sandwich or wrap spread. Makes a flavorful topping for baked potatoes.




Posted on Monday, January 13th, 2020








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