The ultimate high-protein dip to elevate your summer snacking is this yummy caramelized onion cottage cheese dip. Despite its humble cottage cheese base, this dip delivers an explosion of flavour. Creamy, low-calorie, and versatile, it's the perfect accompaniment to burgers, salads, or simply for dipping.
Don't let the cottage cheese fool you – its presence is subtle, allowing the caramelized onions to shine and creating a dip that will leave you craving more with every bite. Say goodbye to bland dips and hello to a creamy, indulgent treat that's sure to be the star of any gathering!
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Calories in Caramelized Onion Dip
This Caramelized Onion Dip is 90 calories for a ⅙ of the dip.
If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of under 100 calorie recipes.
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.
Ingredients Needed
Here are some notes on the ingredients used in this recipe:
- Butter: An essential ingredient for caramelizing the onions, butter adds richness and depth of flavour to the dip.
- Onions: Onions are a fundamental ingredient in this recipe, serving as the base for the caramelized sweetness that defines the dip. Their natural sugars caramelize during cooking, imparting a rich, sweet flavour and golden-brown hue to the dish.
- Chicken or vegetable stock: Choose a low-sodium option to control the saltiness of the dip. The stock enhances the savoury notes and helps deglaze the pan when caramelizing the onions.
- Good quality balsamic vinegar: Opt for a well-aged balsamic vinegar for a richer, more complex flavour profile. It adds a tangy sweetness and depth to the dip.
- Maple syrup: Use pure maple syrup to balance the acidity of the balsamic vinegar and enhance the caramelization of the onions. Adjust the amount based on your desired level of sweetness.
- Fat-free cottage cheese: Choose a creamy fat-free cottage cheese for a low-calorie base that adds protein and creaminess to the dip without sacrificing flavour.
- Spring onions (green part only): Slice thinly for a fresh, mild onion flavour and a pop of colour in the dip. They add brightness and texture to the final dish.
- Garlic powder: The powdered forms of garlic enhance the flavours without adding extra moisture, ensuring the dip stays creamy and smooth.
- Salt and black pepper: Season to taste with salt and freshly ground black pepper, balancing the sweetness of the caramelized onions and maple syrup with savoury notes.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Caramelizing Onions
Caramelizing onions with minimal butter alongside a touch of maple syrup and balsamic vinegar and gradually adding stock offers a low-calorie method while still achieving rich flavour.
Begin by melting a small amount of butter in a pan over medium heat. Once melted, add thinly sliced onions and cook them slowly, stirring occasionally, until they start to soften and turn golden brown. As the onions cook, add a splash of stock gradually to deglaze the pan and prevent sticking. Allow the stock to reduce down each time before adding more, ensuring the onions absorb the liquid and develop a deep, caramelized flavour.
Patience is key in this process; caramelizing onions cannot be rushed. Take your time to coax out their natural sweetness, adjusting the heat as needed to prevent burning. The result will be perfectly caramelized onions with a rich, savory taste, ideal for adding depth to your dishes without excess calories.
What to Serve with Caramelized Onion Dip
Here are some pairing Ideas for Caramelized Onion Dip
- Low-Calorie Chips (Crisps) of Choice: Opt for your favourites chips or whole grain pita chips to keep the calorie count in check while still enjoying that satisfying crunch.
- Veggie Crudites: Serve up a colourful array of raw vegetables such as carrot sticks, cucumber slices, bell pepper strips, and cherry tomatoes. Not only do they add vibrant hues to your platter, but they also provide a refreshing contrast to the creamy dip.
- Dip with Salad: Add a dollop of caramelized onion dip to your salad for a flavourful twist. It adds a creamy, savoury element.
- Picky Plate: Create a delightful picky plate featuring an assortment of bite-sized nibbles like cheese cubes, olives, cherry tomatoes, veggies and cured meats alongside the caramelized onion dip. Perfect for sharing or enjoying as a light meal.
- Baked Potatoes: Transform a humble baked potato into a gourmet delight by topping it with a generous spoonful of caramelized onion dip. The creamy dip pairs wonderfully with the fluffy potato flesh, creating a comforting and satisfying dish.
- Burgers: Elevate your burger game by spreading a generous dollop of caramelized onion dip onto your favorite burger. The creamy sweetness of the dip pairs perfectly with the savory goodness of a juicy burger patty.
- Skewers of Meat: Serve skewers of grilled meat alongside the caramelized onion dip for a delicious combination of flavors. Whether it's chicken, beef, or lamb, the savory meat pairs beautifully with the sweet and creamy dip.
These serving suggestions offer a variety of options for enjoying caramelized onion dip, whether you're looking for a light snack, a refreshing accompaniment, or a hearty meal addition. The dip keeps for about 4 days in the fridge, so make up a batch today.
More Low Calorie Dip Recipes
Need some more low calorie dips? Check out some of these:
- Cilantro Lime Dip
- Homemade Light Ranch Yoghurt Dip
- Louisiana Remoulade Dip
- Roasted Butternut Squash and Butter Bean Dip
- Roasted Sweet Potato Hummus
- Roasted Garlic Hummus
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
All recipes on Slimming Eats have estimated nutritional information for your convenience.
FAQ for Caramelized Onion Dip
Yes, caramelized onion dip can be prepared ahead of time. In fact, allowing the flavours to meld together in the refrigerator overnight often enhances the taste. Store it in an airtight container and refrigerate until ready to serve.
When stored properly in an airtight container, caramelized onion dip will typically last for 3-4 days in the refrigerator.
The best onions for caramelizing are sweet varieties like Vidalia or Spanish onions. Their high sugar content caramelizes beautifully, resulting in a rich, sweet flavour that enhances the dip.
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Recipe Card
Caramelized Onion Dip
The ultimate high-protein dip to elevate your summer snacking is this yummy caramelized onion cottage cheese dip. Despite its humble cottage cheese base, this dip delivers an explosion of flavour. Creamy, low-calorie, and versatile, it's the perfect accompaniment to burgers, salads, or simply for dipping.
Ingredients
- 1 tablespoon of butter
- 250g of onions, sliced thinly
- 1 cup (240ml) of chicken or vegetable stock
- 1 tablespoon of good quality balsamic vinegar
- ½ tablespoon of maple syrup
- 350g of fat free cottage cheese
- 2 spring onions, sliced (green part only)
- ½ teaspoon of onion powder
- Salt and black pepper to season
Instructions
- Heat a frying pan over medium-high heat and add the butter.
- Once the butter has melted, add the onions and cook until they start to become translucent.
- Reduce the heat to medium-low and begin adding the stock gradually. Allow the stock to reduce slightly before adding more. The goal is to soften and caramelize the onions, which will take about 25 minutes. Avoid rushing this process to prevent burning.
- Once the onions are deeply caramelized, add the balsamic vinegar and maple syrup. These ingredients will deepen the color and flavour of the onions. Set aside to cool.
- In a mini food processor, blend the cottage cheese until smooth and free of lumps.
- Transfer the smooth cottage cheese to a bowl and add the caramelized onions, sliced green onions, and onion powder. Mix until well combined.
- Taste the dip and season with salt and black pepper as needed.
- Enjoy!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly - use gluten free stock
- Vegetarian Friendly
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Nutrition Information
Yield 6 Serving Size ⅙ of the dipAmount Per Serving Calories 90Total Fat 2gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 0gCholesterol 5mgSodium 187mgCarbohydrates 9gFiber 1gSugar 5gProtein 8g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
pat joubert says
I can’t get Spanish onions where I am can I use any other types?
Siobhan (Slimming Eats) says
any onion is fine to use, just spanish or sweet variety of onions are the best for caramelizing.