Recipe: This caramelized onion dip is delicious, vegan-friendly

Super Bowl Sunday doesn't need to be all about the meat.
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On a weekend dedicated to meat – the National Chicken Council estimates Americans will eat 1.2 billion chicken wings over Super Bowl Weekend – how do vegans partake in the gluttony that is a Super Bowl party? Thanks to major advancements in vegan imitation foods, it’s not as brutal as you might think.

The OG of vegan food products is no doubt Tofutti Brand, a New Jersey based company that has been offering up dairy-free soy based items since the 1980s. Ice cream, cream cheese, sour cream – items you’ll find in nearly every major grocery store chain in the state of Minnesota.

I’ve been making this caramelized onion dip for years. It’s an easy, healthier alternative to store-bought dips and just as delicious. Once I started looking at labels, the extra work of making things from scratch didn’t seem like such a big deal. Which is why I started using Greek yogurt as a substitute for sour cream years ago – it’s loaded with protein and has less fat, cholesterol and calories. On a day when the average American will consume around 11,000 calories, I’ll take a small cut wherever I can.

This was my first time trying yogurt made with coconut milk and I have to say, I was pleasantly surprised. One reason I love using Greek yogurt made with dairy is that its tangy flavor works well with most sour cream-heavy dip recipes. Coconut milk yogurt will swap out just as nicely. The only issue? Its thickness. Coconut milk yogurt is incredibly light and smooth; it lacks the density you find in both Greek yogurt and regular dairy yogurt.

But imitation sour cream fixes that problem. The Tofutti Brand Better Than Sour Cream has a very mild flavor but is incredibly dense. In fact, its texture is a better match for cream cheese which makes it the perfect product to thicken up a dip made with coconut milk yogurt.

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Caramelized onions are my go-to when it comes to savory foods. I want them on my burger, in my chili, on my tacos. They have an incredibly versatile flavor, meaning you can go as wild as you want with your chips and crackers (extra crispy kettle chips are the perfect vessel for this dip, in my opinion). The heat of the horseradish plays well with the creamy coolness of the yogurt and you can easily control the level of heat by adding it a small amount at a time.

Not vegan? Make this dip anyway. The portions translate easily to non-vegan products (the only difference being a non-dairy version of the dip will likely be thicker).

(Note: The crackers featured in the photograph are Mary’s Gone Crackers (Original flavor) which are gluten-free and vegan. I’ve purchased them at Cub Foods, Fresh Thyme and Hy-Vee and I’ve been told they are also available at Lunds & Byerlys and Costco.)


  • 1 large yellow onion, sliced
  • 1 tbsp minced garlic
  • 1 cup vegan yogurt (I used So Delicious Dairy-Free Unsweetened Plain Coconutmilk Yogurt Alternative)
  • 8 oz. vegan sour cream (I used Tofutti Sour Cream, milk free, imitation)
  • 1 tbsp prepared horseradish
  • Salt & pepper, to taste


– Over medium heat, warm 1 tbsp of cooking oil in large skillet (I used olive oil).

– Add onion to skillet, cover and lower heat to medium-low. Stir occasionally, making sure onions don’t burn or stick to bottom of pan.

– When onions are starting to turn golden brown, add minced garlic. Mix well, cover and continue cooking, stirring occasionally. Onions should be starting to break down.

– Once onions have reached desired color (a deep caramel), remove from heat and cool.

– In serving bowl, mix yogurt and sour cream. Add horseradish and mix well.

– Using a sharp knife on sturdy cutting board, gently dice onions and garlic into very fine pieces. Add to yogurt base and mix well.

Note: Make sure onions are completely cool before adding to yogurt base to avoid melting.

– Add salt and pepper to taste.

– Allow the chip dip to set overnight, it will help the flavors develop.

– Serve with vegan crackers, potato chips or vegetables. 

Find more recipes from Lindsay Guentzel here

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