5 Ingredient Lowfat Caramelized Onion & Spinach Dip

lowfat caramelized onion dipHold the phone!  You can make this.  It is so easy, and takes like 5 ingredients!  Creamy, fast, sophisticated or casual- It fits in at football parties, or dinner parties alike.

Inspired by Ina Garten, I have adapted her recipe to be more about the insides than the mayo…Cut the fat without missing anything!  It is still a dip, mind you, so go easy on the portions, but it has atleast half the fat of the original recipe.  Her recipe is outrageous but literally makes my knees quake (and belly shake) at the butter and cream cheese called for.

It’s a basic two step process. First caramelize the onions:

caramelized onions

Then, mix the creamy ingredients and the spinach:

The dip

Here is the full recipe:

5 Ingredient Appetizer to Impress Your Friends


Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 1 hour, 25 minutes


  • 3 Tbsp. vegetable oil (canola, olive)
  • 2 yellow onions
  • 1 cup frozen chopped spinach- thawed and squeezed dry
  • 1 tsp. kosher salt
  • 1/4 tsp ground pepper
  • 1/3 cup sour cream
  • 1/3 cup mayonnaise
  • 3 Tbsp. cream cheese


Heat a medium pan with the oil until warmed. Add onions that have been peeled, and quartered and then sliced. They should look like a 1/4 of a circle. Keep the heat at low-medium, to cook the onions until they get wilty and caramel colored. You don't want them to crisp up or get overly browned, so set to the low side until you have a sense of the heat. Stir ever so often. Add the salt and pepper mid-way through cooking. They will get thick and yummy. Let cool.

In a separate bowl mix the mayo, sour cream, and cream cheese until smooth. Add the cooled and seasoned onions and spinach and mix. Put in refrigerator for at least one hour before serving with veggies or hearty potato chips (Kettle Style).


You can make this even more low fat by using low in fat cream cheese, sour cream and mayo. I do. But please don't use non-fat. It is gross and tastes like plastic!



spinach and onion dip