“Sour Cream” & Caramelized Onion Dip

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It’s not a Superbowl Party without chips and dip, right?

bowl of "Sour Cream" & Caramelized Onion DipNever mind that there are no chips in this picture. Like I mentioned before, most of our friends are on a modified Paleo diet… so chips probably won’t be making an appearance at our parties anytime soon. And I’m fine with that.

However, that doesn’t mean we can’t enjoy some crunchy veggies with a creamy dip, instead! I’ve never been a huge fan of creamy dips and sauces, in general, but this one is loaded with probiotics (from goat yogurt) and packs a huge punch of flavor from freshly caramelized onions.

Now that’s my kind of dip.

Sour Cream & Caramelized Onion Dip (*with vegan option)
makes 1 1/4 cups

adapted from this Caramelized Onion Dip recipe


1 yellow onion, roughly chopped
1 clove of garlic, minced
Pat of grass-fed butter
sea salt, to taste
1 cup plain goat yogurt
2 Tablespoons chopped chives

optional: 2 Tablespoons chevre (soft goat cheese)
a few drops liquid stevia, to taste

*Vegan options:

Use coconut oil instead of butter
Use plain vegan yogurt of choice (homemade almond or coconut yogurt, perhaps?)
Omit the chevre

A note about yogurt:

Obviously, you can use any yogurt you like in this recipe. I choose to use goat’s milk yogurt, over cow’s milk yogurt, because the protein molecule in goat’s milk is smaller–> making it easier to digest. That’s why many people who can’t drink cow’s dairy can often enjoy goat’s dairy without the same issues. If you choose to use a vegan yogurt instead, make sure the “plain” yogurt is really plain, without added sweeteners. I’ve found it very challenging to find unsweetened non-dairy alternatives in this department, so be sure to read the labels before buying!


While this recipe is quite simple, it does require a bit of patience. If you’ve ever caramelized onions before, you know it takes some time, and can’t be rushed! All you have to do is melt the butter or coconut oil in a pan over medium heat, and add the onions and minced garlic– tossing well, to make sure they’re evenly coated. This is a good time to add a dash of sea salt, to help break down the onions faster. Let the onions gently cook, stirring occasionally to make sure they don’t burn. You want the onions to brown, but not to dry-out or burn. (I like to use a splash of water throughout the cooking process, to keep things from sticking.)

I also recommend having something else to do in the kitchen while your onions are taking their sweet time caramelizing. For example, last night, I was able to prepare our entire dinner in the time it took these onions to cook!

carmelized onions in a skilletAfter 30-45 minutes, you should have some nicely browned, caramelized onions.

Toss the onions and garlic in a small food processor, and add in the rest of the ingredients.

mixing "Sour Cream" & Caramelized Onion Dip in a food processorBlend until well incorporated, then adjust flavors to taste. My caramelized onions weren’t quite as sweet as I was hoping, so I added a few drops of liquid stevia, to balance out the flavor. I also added a couple tablespoons of chevre, to thicken-up the texture and add an extra-punch of flavor, but if you don’t care for the goat-y flavor, feel free to leave it out.

Refrigerate for at least an hour, preferably overnight to allow the flavors to develop, then serve chilled with your favorite chips or raw crudites!

"Sour Cream" & Caramelized Onion Dip in a small white bowlHappy dipping!

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Hi Megan! I had some homemade coconut yogurt sitting in the fridge and I was wondering what to do with it – and then your recipe came in thru my email. BINGO! I made this dish this afternoon and it is DELICIOUS! I added the chevre goat cheese to it and WOW! LOVE this stuff! It is chilling in fridge and I have ideas for several ways to eat it. Can’t wait! Thanks! This is going to be a regular. I added this link to my pinterest account so more can see/share and eat.
Glad you are starting to feel better.

Angela M

Good morning. I am on a modified Paleo diet, and I make my own chips with Yucca, sweet potato, green plantain and Kale. When I am able to have dairy again, I will be trying this. Thanks for all of your great recipies!! I’ve been having your shakes for breakfast every day this week, and so far the Chocolate Covered Strawberry is my FAVORITE!!


How long can this keep?

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