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Lightened Up Sour Cream and Onion Dip

Posted Aug 06 2012 10:18am

Yesterday afternoon we went to a barbecue at Adam’s co-worker’s house and I brought dip.

Everyone loves dip!

This is a revamp of a popular 90′s favorite—-remember dumping the dry packet of onion dip into a big container of sour cream? Then eating pop rocks and washing the whole thing down with some nice, fresh Tang? I do. I think I wore a slap bracelet while I did it, too. And played with my pogs. I had a pretty sweet oreo slammer back then, not going to lie. The worst move of my life was selling that thing for fifty cents in an old garage sale. What was I thinking?!

Today though, let’s bring back sour cream and onion dip. Though if you are the person who bought my oreo slammer back in ’98 and would like to sell it back to me at a fair price, we can talk about that, too.*

I love garlic salt. It’s pure magic. I mean, what DOESN’T garlic salt make better? Nothing.

Including this dip. It’s the ingredient that puts it right over the edge, making it reminiscent of pogs and pringles and everything good in this life.

The other special ingredient is Greek yogurt!

There are a million different kinds out there, but my favorite will always be the first kind I ever tried—Fage (pronounced FA-YAY!). It’s superrrrrrrrr thick and I eat the little 2% yogurts with strawberry every day for a snack around three o’clock.  I used to be the type that always steered towards the nonfat yogurt at the store, but I made the switch to 2% about two years ago and have never looked back. It’s just so much better than nonfat…that extra 2% really makes a difference, man.

2%. Just do it.

The rest is simple: juicy sweet onions and reduced fat sour cream. It’s incredibly easy to make and always a hit at whatever party comes your way (football tailgating? yes, please).

I like to serve this dip with ruffly chips (love the salt & pepper ruffles from Trader Joe’s) and/or baby carrots. It’d also be great with other raw veggies as part of a veggie + dip platter. Give ranch a break for a change. Your tastebuds (and party guests) will thank you.

*who am I kidding? I’d pay hundreds for that old oreo slammer. It was the light of my life.

Lightened Up Sour Cream and Onion Dip

serves a crowd


2 large yellow onions, small diced

2 tbsp olive oil

2 tbsp water

1 17-oz container Greek yogurt, whole or 2% for best flavor and texture

1 16-oz container reduced fat sour cream

1 tsp garlic salt (additional to taste)

1/4 tsp black pepper


Heat the oil over medium-low heat in a large non-stick pan. Add the onion and saute for about 30 minutes, stirring frequently and adding the water later during the cooking process if and when onions seem a bit dry. You want the onions to be VERY soft and translucent, but not quite to the caramelized stage.

After onions are cooked, let cool completely.

Mix together the Greek yogurt and sour cream in a large bowl. Add the cooled onions, the garlic salt and the pepper. Combine well and place in the fridge for an hour to let the flavors develop.

Serve with ruffly chips and veggies!


active time: 30 minutes

total time: 2 hours


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