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Low Fat Greek Yogurt Onion Dip

Don’t you hate it when others mock your goals? For instance, when you’re trying to go to Shredsville and everyone at the party wants to ask whether every item on the table is “on your diet” or not. Well, this lower calorie onion dip is the perfect way to stick it to ’em.

They’ll never know you’ve brought a low fat dip, and you can cherish every bite they take as you know it’s definitely “on your diet.” Thanks to the caramelized onions and one special ingredient, this dip is perfectly sweet and salty, creamy, and umami. And every 1/3 cup serving has just 75 calories and 3 grams of fat!

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Greek Yogurt Onion Dip Recipe Walkthrough

I’ll run you through the recipe from start to finish below and touch on ingredient modifications along the way. You can find a printable recipe card at the bottom of the post as well.

Step 1: Dice Three Yellow Onions

yellow onion on a cutting board with a bowl of diced onion and knife beside it

You can use white onions if that’s all you have on hand, but I find yellow onions work best for caramelization.

If you don’t have a food scale to weigh the onions after dicing (the recipe calls for 900 grams), be sure you’re using large onions. While it’s difficult to mess this onion dip up, a different amount will affect flavor, cook time, and consistency of the finished product.

Step 2: Heat Olive Oil in a Pan over Medium Heat and Add the Diced Onion, Salt, and a Sugar Substitute

diced onion in a pan with olive oil, salt, and sugar

In case you’re wondering, it’s possible to caramelize onions without oil. Especially if you’re using a nonstick pan like I used for this recipe. That said, the olive oil provides a ton of flavor and only adds about 8-10 calories per serving.

Side note: If you’re using stainless steel or cast iron, I’d definitely recommend using the oil.

The salt and sugar substitute (or sugar) are to speed up release of moisture from the onions and give the caramelization process a little boost. You can skip this step but if you do, you’ll want to add a bit of salt to the dip at the end (to taste).

Step 3: Cover and Cook for Five Minutes 

onions after cooking in the covered pan for 5 minutes

Once the onions begin to soften, give them a good stir and cover to continue cooking. If you’re using stainless steel, cast iron, or going without oil and notice any sticking or browning on the bottom of the pan, you can add the Worcestershire in small amounts to deglaze the pan along the way.

More on Worcestershire substitutes in a minute.

Step 4: Repeat in Five-Minute Intervals until the Onions Begin to Brown

onions starting to brown after cooking in the covered pan for 10 minutes

Continue this process until you see very little white remaining in the onions.

Step 5: After 15-20 Minutes, Add Worcestershire Sauce and Cook until No Liquid Remains

worcestershire sauce on cooked onions after 15 minutes in the covered pan

The Worcestershire provides that savory umami flavor we all love. If you’re not a fan, though, you can use something like white wine vinegar or another type of vinegar. You could also skip this step entirely.

Step 6: Mix Fat Free Greek Yogurt, Light Mayo, White Pepper, Parsley Flakes, and Garlic Powder in a Large Bowl

cooked onions in the pan beside the Greek yogurt and light mayo in a bowl

Considering this is a Greek yogurt onion dip, the Greek yogurt is a pretty mandatory ingredient. If you need a dairy free onion dip, however, I’m sure a plant-based yogurt would do the trick. For another dairy alternative, I’ve had great success with cottage cheese for things like queso con carne and jalapeño ranch dip.

And for the light mayo, I bet you could use fat free or 1/3 fat cream cheese in its place. And they make plant-based versions of both mayo and cream cheese products. What a time to be alive!

As for the additional seasoning, you can get creative here. Garlic powder is probably the most important addition, in my opinion. The white pepper and parsley, on the other hand, could be swapped for all kinds of things. Black pepper is always a good idea, and other herbs will provide a hint of freshness to the dip. Have fun with it.

Step 7: Add the Cooked Onion to the Greek Yogurt Mixture

cooked onions in a bowl with Greek yogurt, light mayo, white pepper, parsley flakes, and garlic powder

Bring it all together, and you’re done! While the onion dip itself is lower calorie, you’ll want plenty of options to serve it with. To appease your haters, the crinkly potato chips are king for serving with onion dip. So get some of those for sure but sneak in some other dipping apparatuses:

  • pita chips and other thin crackers (be careful here as lots can be just as bad as potato chips)
  • baked or air fried potato chips
  • fresh veggies like carrots, zucchini, pepper slices, or celery
  • grilled bread or crostini like I serve with my whipped feta and roasted tomatoes

Let me know what you serve your dip with!

That should cover everything. If you have other questions about this Greek yogurt onion dip, leave a comment below or jump in my free Facebook group to ask the 17,000+ cooks there for assistance!

Greek Yogurt Onion Dip

Greek Yogurt Onion Dip

Yield: 13 Servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

A lower fat, lower calorie dip recipe made with caramelized onions, Greek yogurt, light mayo, and a few spices.


  • 3 (900g) Yellow Onions, diced
  • 1 Tbsp (16g) Olive Oil
  • 1 Tbsp Swerve Granular*
  • 1/2 Tbsp Kosher Salt
  • 2 Tbsp (30g) Worcestershire Sauce
  • 1 tsp White Pepper*
  • 1 tsp Garlic Powder
  • 1 tsp Parsley Flakes*
  • 1 1/2 C (340g) Fat Free Greek Yogurt
  • 1/2 C (120g) Light Mayo*


  1. Heat a large skillet over medium heat with the olive oil before adding the diced onions. Sprinkle the Swerve and salt on top of the onions and cover for 5 minutes.
  2. After 5 minutes, stir the onions, cover, and cook another 5 minutes. Repeat until the onions have cooked for 15-20 minutes and begin to turn golden brown. At which point, add the Worcestershire sauce and cook for 2-3 additional minutes.
  3. While the onions cook, mix the Greek yogurt, light mayo, white pepper, garlic powder, and parsley flakes in a large bowl.
  4. Add the cooked onions to the yogurt mixture and stir to fully incorporate. You can serve immediately as a warm dip or refrigerate and serve chilled.


*You can use granulated sugar or another sugar substitute in place of the Swerve, black pepper in place of the white pepper, 1-2 Tbsp freshly chopped parsley instead of dried parsley flakes, and fat free or 1/3 fat cream cheese as a substitute for light mayo.

Each 1/3 C serving of onion dip has 1 WW SmartPoint (blue plan).

Nutrition Information:
Yield: 13 Servings Serving Size: 1/3 C (80g)
Amount Per Serving: Calories: 75Total Fat: 3gSaturated Fat: 0gCarbohydrates: 8gFiber: 1gSugar: 6gProtein: 3g

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Wednesday 15th of April 2020

None of this came home from the potluck I brought it too. I added a little more garlic for my taste, but the original recipe was also delicious.

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