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Caramelized Onion White Bean Dip

  • 10 Ingredients
  • 8 Servings
  • Appetizer
  • 138 Calories

This warm, melty dip — packed with sweet caramelized onions — makes a great alternative to traditional spinach-artichoke dip. Serve with whole wheat pita triangles or crostini for a satisfying starter at everything from holiday parties or backyard barbecues.


  • 1 medium onion, diced
  • 4 teaspoons olive oil (divided in half)
  • 2 tablespoons balsamic vinegar
  • 1 can cannellini beans, drained and rinsed
  • ½ cup nonfat plain Greek yogurt
  • ½ cup asiago cheese, shredded (divided in half)
  • 2 cloves garlic
  • 1 teaspoon dried rosemary
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper


  1. Sautee onions in 2 teaspoons of olive oil until caramelized, approximately 10 minutes. During the last few minutes of cooking, add balsamic vinegar.
  2. While onions are cooking, combine beans and yogurt until smooth. Then add remaining 2 teaspoons of olive oil, ¼ cup cheese, garlic, rosemary, salt and pepper. Process until combined.
  3. Transfer beans to an 8 x 8" baking dish and evenly distribute. Top with caramelized onions and sprinkle remaining ¼ cup cheese on top.
  4. Bake at 450°F for 10 minutes until melted and bubbly.

Nutrition Information

Serving Size: 1/4 cup

Amount Per Serving

  • Calories: 138
  • Fat: 4g
    • Saturated Fat: 1g
  • Protein: 9g
  • Total Carbohydrates: 17g
    • Dietary Fiber: 4g
  • Cholesterol: 5mg
  • Sodium: 161mg

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