Triple Onion Dip

Here’s a healthier option for an appetizer dip- Triple Onion Dip– to serve when you want to watch your calorie intake.

Triple Onion Dip recipe from

So let’s talk about the Big Game.  We’ve got Broncos vs. Seahawks this year.  Not my favorite choices, but I must admit… those two teams deserved to be in the finals.  The Seahawks just really killed it and played well this year.  My family in Washington is super happy about that.  The Broncos… well, Peyton Manning set all kinds of records and the team did well in general too.

I’m not really sure who I’ll be rooting for, but I do like to watch football so I’ll enjoy watching the game.  But MORE THAN THAT, I love the food surrounding the Super Bowl.  That’s what it’s REALLY all about, isn’t it?  I know that some of you don’t care about the game at all, but surely you care about football food.  It’s a darn-good-excuse to make some amazing grub, that’s for sure.

Triple Onion Dip recipe from

This Triple Onion Dip comes from one of Ellie Krieger’s cookbooks:  Comfort Food Fix.  Ellie is my go-to-gal for light recipes that are always fabulous.  This dip has a (mostly) Greek yogurt base.  The triple onion comes from  sweet onions, green onions and onion powder.  There is plenty of flavor to make it taste awesome… even for those of you NOT watching your calories this year.

Triple Onion Dip recipe from

Wishing to save as many calories as possible (to leave enough room for other evil things to eat), I opted to serve my Triple Onion Dip with all-veggies.  It was mighty good.

I’m not hosting a party this year, and I haven’t figured out exactly what I’m bringing to the party that I’ll be attending.  But this recipe is definitely on the short list– and maybe some ham & cheese sliders too.  Go teams! 🙂

Triple Onion Dip

Yield: 6 servings (1/4 cup per serving)

Prep Time:25 minutes

Cook Time:10 minutes

  • 2 teaspoons olive oil
  • 2 small sweet onion, minced
  • 2 green onions, thinly sliced, green and white parts separated
  • 1 1/4 cups plain Greek nonfat yogurt
  • 1/4 cup light mayonnaise
  • 3/4 teaspoon garlic powder
  • 3/4 teaspoon onion powder
  • 1/2 teaspoon salt, plus more to taste
  • 1/4 teaspoon freshly ground black pepper
  1. Heat the oil in a medium nonstick skillet over medium heat. Add the sweet onion and green onion (white part only) and cook, stirring often, until golden brown and soft, about 10 minutes. Allow to cool completely.
  2. In a large bowl, stir together the onion mixture, yogurt and all remaining ingredients. Chill for 1 hour to let flavors meld (or up to 3 hours). Top with chopped green onions (green parts) just before serving. Serve with vegetables, crackers or potato chips.
  • If you are preparing this recipe as GLUTEN-FREE, just be sure to use a brand of mayonnaise that is known to be GF.
  • Nutritional Information per serving (Serving size: 1/4 cup) Calories: 90, Fat: 5g, Saturated Fat: .5g, Sodium: 280mg, Fiber: 0g, Protein: 5g, Cholesterol: 5mg, Carbohydrates: 6g
  • Weight Watchers POINTS:  Freestyle SmartPoints: 1, SmartPoints: 2, Points Plus Program: 2, Old Points Program: 2
Source: (adapted barely from Ellie Krieger's cookbook:  Comfort Food Fix)

Here are a few more dip recipes you might enjoy:

Disclosure:  There are Amazon affiliate links included within this post.

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Lori Lange of Recipe Girl

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  • Jennifer wrote:

    Made this for a Super Bowl party — a big hit! It was delicious. Thanks Lori!

  • Christina wrote:

    I just found your blog when someone tagged your recipe post on Facebook. It looks so good. I am a huge Hawks fan and will be enjoying this dip today…thank you, thank you, thank you! Love your blog btw. I have been enjoying it and your other posts. Have fun today!

    • Lori Lange wrote:

      Thank you so much!

  • Jorja Alcorn wrote:

    Looks yum and easy to make. I love to make dips like this especially the healthy one. Thanks for the recipe.

  • Shelby wrote:

    We love onions at my house! Eat them almost every day. Will try this one! Thanks.

  • Paula – bell’alimento wrote:

    Any reason to eat delicious snack food is a good enough reason for me! Your triple onion dip sounds like a winner to me!

  • Gwen @simplyhealthyfamily wrote:

    I’m not a football fan, I know booo but I’ll gladly watch the game if I can snack on a bowl of this dip w veggies! i <3 onions!

  • Liz @ Virtually Homemade wrote:

    I love onion dip and what a great idea to make it with yogurt!

  • Anna@CrunchyCreamySweet wrote:

    Love this dip, Lori! Adding to my menu for this weekend!

  • KalynsKitchen wrote:

    Love the sound of this one!

  • Anna @ Garnish with Lemon wrote:

    I married into a family of major dippers, Lori. I swear there is a dip of some sort at every family event. I’m definitely going to try this. It’s always nice to have a healthier option to feed their fetish!

  • DessertForTwo wrote:

    I’m just happy there’s a reason to sit around a television and eat my favorite dip, onion dip! Yay!

  • Taylor @ FoodFaithFitness wrote:

    This looks fabbity fab! You can never go wrong with onions, but 3 ONIONS? Um, yes please! Love that this is lightened up…so I can eat the whole bowl <—that's happening even though I am not a Superbowl fan. Have a great game day Lori!

  • Averie @ Averie Cooks wrote:

    Love love love this dip! Dips, appetizers and drinks are the only good thing about Superbowl IMO 🙂 I know you’re a fan and I hope you have a fun time watching the game and of course, enjoying all the food & yummy eats!