Pan-Fried Onion Dip

Pan-Fried Onion Dip
Steve Legato


  • 1 Teaspoon  canola oil
  • 3 Cups  roughly chopped or sliced onions
  • 1 Teaspoon  brown sugar
  • 3 Tablespoons  light tub-style cream cheese
  • 3 Tablespoons  light mayonnaise
  • 1 Cup  light sour cream
  • 1 Teaspoon  dried minced onion
  • 3/4 Teaspoons  reduced-sodium soy sauce
  • 1/4 Teaspoon  Worcestershire sauce
  • 1/4 Teaspoon  salt
  • 1/4 Teaspoon  black pepper

Kiss those soup mix packets and deli case tubs goodbye — here's your new go-to onion dip for entertaining. Adapted from Food Network star Ina Garten's Pan-Fried Onion Dip recipe, this makeover saves tons of calories — with even more layers of flavor. Caramelized onions deliver a sweet richness, while my add-ins of dried minced onion and soy sauce give the dip an extra layer of texture and flavor. Be sure to have lots of cool crunchy dippers, like baby carrots, red bell pepper slices, and celery stalks, on hand.

Click here to see Hearty Après Ski Snacks to Make at Home.


Heat the oil in a medium-sized, nonstick skillet over medium-high heat. Stir in the onions, reduce the heat to medium, cover, and cook for 10 minutes, stirring occasionally. (To quick-start your onions, cook them in the microwave for 5 minutes first.)

Stir in the brown sugar and continue to cook for 7-10 more minutes, stirring periodically, until the onions are deep golden brown. Remove from the heat.

In a medium-sized bowl, mix the cream cheese and mayonnaise. Add the sour cream and then the remaining ingredients, including the warm caramelized onions.

Serve immediately, or place the dip into a serving dish, cover, and put in the refrigerator for 30 minutes to meld flavors and serve as a cool dip.


Calories per serving:

81 calories

Dietary restrictions:

Sugar Conscious, Low Potassium, Kidney Friendly, Peanut Free, Tree Nut Free, Fish Free, Shellfish Free, Alcohol Free

Daily value:



  • Fat 59g 90%
  • Carbs 59g 20%
  • Saturated 26g 130%
  • Fiber 6g 24%
  • Trans 0g
  • Sugars 23g
  • Monounsaturated 17g
  • Polyunsaturated 11g
  • Protein 15g 31%
  • Cholesterol 128mg 43%
  • Sodium 1,425mg 59%
  • Calcium 456mg 46%
  • Magnesium 66mg 17%
  • Potassium 1,124mg 32%
  • Iron 1mg 7%
  • Zinc 2mg 13%
  • Phosphorus 319mg 46%
  • Vitamin A 366µg 41%
  • Vitamin C 28mg 47%
  • Thiamin (B1) 0mg 18%
  • Riboflavin (B2) 0mg 26%
  • Niacin (B3) 1mg 3%
  • Vitamin B6 0mg 24%
  • Folic Acid (B9) 98µg 25%
  • Vitamin B12 1µg 18%
  • Vitamin D 1µg 0%
  • Vitamin E 5mg 23%
  • Vitamin K 19µg 23%
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