Appetizers/ Recipes

Lightened Up Sour Cream and Onion Dip

Yesterday afternoon we went to a barbecue at Adam’s co-worker’s house and I brought dip.

Everyone loves dip!

This is a revamp of a popular 90’s favorite—-remember dumping the dry packet of onion dip into a big container of sour cream? Then eating pop rocks and washing the whole thing down with some nice, fresh Tang? I do. I think I wore a slap bracelet while I did it, too. And played with my pogs. I had a pretty sweet slammer back then, not going to lie. The worst move of my life was selling that thing for fifty cents in an old garage sale. What was I thinking?!

Today though, let’s bring back sour cream and onion dip. Though if you are the person who bought my slammer back in ’98 and would like to sell it back to me at a fair price, we can talk about that, too.*

I love garlic salt. It’s pure magic. I mean, what DOESN’T garlic salt make better? Nothing.

Including this dip. It’s the ingredient that puts it right over the edge, making it reminiscent of pogs and pringles and everything good in this life.

The other special ingredient is Greek yogurt!

There are a million different kinds out there, but my favorite will always be the first kind I ever tried—Fage (pronounced FA-YAY!). It’s superrrrrrrrr thick and I eat the little 2% yogurts with strawberry every day for a snack around three o’clock.Β  I used to be the type that always steered towards the nonfat yogurt at the store, but I made the switch to 2% about two years ago and have never looked back. It’s just so much better than nonfat…that extra 2% really makes a difference, man.

2%. Just do it.

The rest is simple: juicy sweet onions and reduced fat sour cream. It’s incredibly easy to make and always a hit at whatever party comes your way (football tailgating? yes, please).

I like to serve this dip with ruffly chips (love the salt & pepper ruffles from Trader Joe’s) and/or baby carrots. It’d also be great with other raw veggies as part of a veggie + dip platter. Give ranch a break for a change. Your tastebuds (and party guests) will thank you.

*who am I kidding? I’d pay hundreds for that old slammer. It was the light of my life.

Lightened Up Sour Cream and Onion Dip

serves a crowd

Print this Recipe!


2 large yellow onions, small diced

2 tbsp olive oil

2 tbsp water

1 17-oz container Greek yogurt, whole or 2% for best flavor and texture

1 16-oz container reduced fat sour cream

1 tsp garlic salt (additional to taste)

1/4 tsp black pepper


Heat the oil over medium-low heat in a large non-stick pan. Add the onion and saute for about 30 minutes, stirring frequently and adding the water later during the cooking process if and when onions seem a bit dry. You want the onions to be VERY soft and translucent, but not quite to the caramelized stage.

After onions are cooked, let cool completely.

Mix together the Greek yogurt and sour cream in a large bowl. Add the cooled onions, the garlic salt and the pepper. Combine well and place in the fridge for an hour to let the flavors develop.

Serve with ruffly chips and veggies!


active time: 30 minutes

total time: 2 hours


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  • Heather Michelle
    August 6, 2012 at 7:35 am

    Um, yum. Def trying this!! And I loved pogs!!!

  • Karen Teague
    August 6, 2012 at 7:42 am

    Great recipe, and just googled the Oreo pog slammer, the person that bought it has made 4.50. 5.00 on eBay. πŸ˜‰

    • Jenn
      August 10, 2012 at 4:39 pm

      Thanks for the tip–I just googled “oreo slammer” to see what it was and my, god! I know that’s not what she was referring to…(thanks Urban Dictionary!)

      • jenna
        August 10, 2012 at 4:41 pm

        AHHHHHHHHH my mind…my heart…my soul. That is not the oreo slammer of my youth. hold me.

  • Katie
    August 6, 2012 at 7:42 am

    haha I do this too, but I just dump an onion dip packet into a container of greek yogurt.

  • Alex @ Healthy Life Happy Wife
    August 6, 2012 at 7:46 am

    This sounds delicious! I love dips πŸ™‚ wil. Definitely be trying this soon!!

  • Jill
    August 6, 2012 at 7:48 am

    Yep- had all those things. Pogs, slap bracelets, eating pop rocks. Those bring back so many memories. πŸ™‚

    This dip looks great! I bet it’s a real crowd-pleaser. Pinning so I remember for football season!

  • Erin @ erinberries
    August 6, 2012 at 7:51 am

    Hahaha! I totally forgot about pogs! I used to love those things!

  • Averie @ Averie Cooks
    August 6, 2012 at 7:57 am

    I’ve never met a container of dip or a big bowl of salsa, spread, sauce, chutney or similar that I didn’t love – this looks great!

    August 6, 2012 at 8:07 am

    love sour cream and onion dip! and this recipe definitely looks better than the pre-made packets of dip.

  • joelle (on a pink typewriter)
    August 6, 2012 at 8:22 am

    Hmmm, this makes me want some Ruffled Lays potato chips!

  • Nicole
    August 6, 2012 at 8:23 am

    I love sour cream and onion anything! It’s one of my favorite flavors. This dip looks a lot healthier then the package kind and better too.

  • Laurie {Simply Scratch}
    August 6, 2012 at 8:31 am

    Soooo lightened up means I can eat the whole bowl right? Awesome… because I SO WILL and the entire bag of Ruffles too!

    Ps I love how they bring back the fads… my girls were like “Mom look these {holding up a slap bracelet} are called slap bracelets… can we get one?” And when I tell them that they were around when I was a kid they are astonished… and I’m not even old! But I’m keeping an eye out for pogs and Trapper Keepers! Good times πŸ™‚

    • lauren
      August 6, 2012 at 10:59 am

      Ahhh, Trapper Keepers!! I had the ugliest one it had a rainbow parrot on the front, but I found it at a discount store and I begged my mom to buy it! I treasured that ugly binder πŸ™‚

  • Elisabeth
    August 6, 2012 at 8:32 am

    I LOVED onion chip dip as a kid, too (especially with Ruffles chips or a local brand, Ballreich’s). I was also into pogs & slap bracelets πŸ˜‰ My favorite slap bracelet was one made to look like a $500 bill.

    • Elisabeth
      August 6, 2012 at 8:36 am

      Just remembered I had one of those POG makers! Did you have one?

  • Tracey Evans
    August 6, 2012 at 8:38 am

    Sounds wonderful Jenna! I have a cookbook called Skinny Dips by Diane Morgan, you would probably like. Here is a link to Amazon if you’re interested. Great book for inspiration too! πŸ™‚

  • Beverly Aragon
    August 6, 2012 at 8:44 am

    I used to house a container of ranch dip with Nacho Cheese Doritos as an after school snack back in the day. Gosh, I miss my 14 year old metabolism! Recipe looks awesome and I totally feel ya on the 2% thing. You wouldn’t think 2% would be so life altering, but it definitely is. πŸ™‚

    • Laura
      August 6, 2012 at 9:12 am

      if you love the 2%, you’ve gotta try the full fat version. holy heaven on a spoon! its so thick and creamy and delicious, you only need a few scoops to be satisfied.

  • Heather @ Heather's Dish
    August 6, 2012 at 8:44 am

    SOOOOOOOOO dangerous! and i love the 2% the most too…so creamy and you just feel FULL afterwards. yum πŸ™‚

  • Monique @ Ambitious Kitchen
    August 6, 2012 at 8:50 am

    Love the simplicity of easy swaps. I also put garlic salt on everything and anything including veggies! Great idea Jenna.

  • Missy
    August 6, 2012 at 9:05 am

    My husband and I made a batch of chip dip yesterday too! One of my friends just let me in on a secret that she’s been making her chip dip with Greek yogurt and Lawry’s seasoned salt. It’s delicious, and I can’t wait to try this variation as well!

  • Sam @ Better With Sprinkles
    August 6, 2012 at 9:06 am

    100% agreed on the 2% Greek yogurt – it’s so much better!

    And I’m all over anything Sour Cream and Onion. Aka – I want this at my next event.

  • Emily @ Life on Food
    August 6, 2012 at 9:08 am

    I love dips and don’t have then nearly enough. You are so right when you say everyone loves dip. I first saw this one on Pinterest. It had my mouth drooling before I even got to the post.

  • Laura
    August 6, 2012 at 9:08 am

    Your introduction to this recipe made me smile – the combination of onion packet + sour cream and washing it all down with Tang perfectly encapsulates β€˜90s child snacking!

  • Amanda @ Becoming a BoulangΓ¨re
    August 6, 2012 at 9:16 am

    You always have a way of making me crave whatever you post! I’m lucky that all of the ingredients are ones I normally have on hand!

  • Heather
    August 6, 2012 at 9:32 am

    I LOVED pogs! And I think I still have them all, somewhere in my parent’s house :-). Wish I had some of those chips and dip in front of me right now.

  • Laura @ She Eats Well
    August 6, 2012 at 9:33 am

    I love Greek Yogurt too, and agree with you about the 2%. It’s also quite good with melted peanut butter in it… just sayin πŸ™‚

  • Caroline L.
    August 6, 2012 at 9:38 am

    This is going to be perfect for football season!!

  • katie @KatieDid
    August 6, 2012 at 10:01 am

    I loved growing up in the 90s and wouldnt change it for the world, I miss everything you just mentioned!

  • Marissa@ohhhsolovely
    August 6, 2012 at 10:25 am

    this dip looks great & fage is the only brand of greek yogurt i use. i just haven’t found anything with a better taste or texture!

  • Maggie @ A Bitchin' Kitchen
    August 6, 2012 at 10:53 am

    I make lightened up sour cream and onion dip all the time with the 0% Fage and one of the Lipton soup packets! I should probably switch to your version though and avoid all of the crazy processed ingredients that those packets surely have. This looks great!

  • lauren
    August 6, 2012 at 11:02 am

    Oh man, I love the 90s! Also love the fact that I’ve been saying “fay-ge” all these years. whoops.
    I’m trying to think up and excuse to make this dip ASAP. Onion dip is my husband’s absolute favorite! Maybe, just maybe that’s reason enough πŸ™‚

  • The Meaning of Me
    August 6, 2012 at 11:26 am

    Yum. That is all! πŸ™‚

  • Maura @ My Healthy 'Ohana
    August 6, 2012 at 12:14 pm

    Can’t wait to make this!! I just bought a container of reduced fat sour cream by accident (I meant to buy the full fat to use in an ice cream recipe), and I was looking for a good dip recipe!

    Pogs were SO popular in Hawaii when I was growing up! Blast from the past πŸ™‚

  • Kate
    August 6, 2012 at 12:27 pm

    The recipe is from the 1950s. It is called “California Dip.”

  • Nicole
    August 6, 2012 at 12:49 pm

    Oh my gosh, I use to love my pogs! This dip looks fantastic, starring it in my google reader πŸ™‚

  • Katrina @ Warm Vanilla Sugar
    August 6, 2012 at 12:57 pm

    This sounds fabulous! I’m such a sucker for chip dips.

  • Lexi @ You, Me, & A World to See
    August 6, 2012 at 1:01 pm

    Mmmm garlic salt. Also known as the best condiment known to mankind πŸ™‚

  • Rachel
    August 6, 2012 at 1:41 pm

    Cute story! Of course the dip is much older than that but I had it in the ’90s too despite not wasting my time on pogs etc:)

  • Liz
    August 6, 2012 at 1:50 pm

    Great idea with the Greek yogurt, and I’ve never heard the name Fage spoken, and always assumed it was “Faaaje” or something. Now I know!

    But, you’re showing your age. πŸ™‚ You may remember consuming dip made with onion soup mix back in the ’90s, but this is not a ’90s favorite. It’s been around at least since the ’70s (as far back as I can remember) and probably before. I imagine it’s from the ’50s, which seems to be the origin of most quick recipes made with processed ingredients.

  • Liz @ Southern Charm
    August 6, 2012 at 2:16 pm

    I’m already obsessed and I haven’t even tried this yet! Ekk! Can’t wait!

  • Andrea @ The Skinny Chronicles
    August 6, 2012 at 3:33 pm

    Ha! My husband still busts out the Lipton french onion soup mix and full-fat sour cream on special occasions (holidays, Super Bowl, opening ceremonies of Olympics…). Pretty tasty stuff.

  • Jessica @ New Girl, New City
    August 6, 2012 at 4:36 pm

    Oh pogs and slap bracelets.. I miss the 90’s!

  • Chelsea @ One Healthy Munchkin
    August 6, 2012 at 5:06 pm

    This looks awesome! I don’t really like potato chips on their own, but paired with sour cream and onion dip, I could eat a whole bag! Now I can at least feel slightly better about it. πŸ˜‰

  • holly
    August 6, 2012 at 5:48 pm

    pongs! seriously, just made me have a flashback.. loved my oreo slammer!
    great recipe, going to try it on my husband who loves the old school packet & tub dip.

  • Meghan
    August 6, 2012 at 6:13 pm

    Pogs! Blast from the past! Brings me back to the days when I used to house Sour Cream and Onion chips but THIS – this is even better. Love that it has greek yogurt for added healthification.

  • Roxana | Roxana's Home Baking
    August 6, 2012 at 8:26 pm

    Yes, garlic makes everything better!
    I may not know what pogs are but I know that I’ll be making this dip soon. Love the yogurt substitution.

  • sarah @ Sedwick Studio
    August 6, 2012 at 9:47 pm

    I love anything with subbed-in greek yoghurt! Try it in potato salad as a sub for half the light mayo – amazing! Thanks for this idea. I’ll be using it post my next half marathon!

  • Anne
    August 7, 2012 at 4:20 am

    Sour cream and onion dip is one of my favorite things ever but I never eat it because it’s just loaded with bad stuff. I cannot wait to make this!!!!

  • megan @ whatmegansmaking
    August 7, 2012 at 4:59 am

    looks great!! I have a special place in my heart for those powdered dip mixes though πŸ™‚

  • Gabby (Quest for Delicious)
    August 7, 2012 at 6:00 am

    Fage is definitely my favorite greek yogurt too!

  • Sloane @ Life Food and Beer
    August 7, 2012 at 6:22 am

    I have been know to eat my body wait in Sour Cream and Onion Dip. No joke. I can’t be trusted with a bowl. I will have to try your lighter version. That way, I will not feel so bad eating all of it:)

  • Melanie
    August 7, 2012 at 7:02 am

    Love reading your posts and love the shoes !

  • Simone
    August 7, 2012 at 7:58 am

    This looks really good. Funny but I always use garlic-pepper, didn’t even know it existed in a salt version but will now be on the lookout for that!

  • Christine
    August 7, 2012 at 11:18 am

    Ooooh my. I can’t wait to make this.

    Full confession, I wasn’t able to sleep the other night, so I read this post at 2 am and I very nearly made this dip at 2 am.

  • Tmlbean
    August 7, 2012 at 7:00 pm

    So cute… Love the Greek yogurt idea too

  • Sarah
    August 7, 2012 at 7:15 pm

    Yum! I am making this and I have never had a pog.

  • Courtney @ Brussel Sprouts and Beer
    August 8, 2012 at 11:50 am

    YUM! I’m hosting a cookout this weekend and may just have to make this dip. I’m not going to lie…I was totally going to use the packet with sour cream kind but this looks much, much better!

  • Gina
    August 9, 2012 at 3:09 pm

    I had an OJ Simpson slammer…pretty clever;)

  • Maura @ my healthy 'ohana
    August 11, 2012 at 10:30 pm

    Just made this tonight and it turned out fabulously! Can’t wait to taste it tomorrow when the flavors have melded.

  • Kelsey @ K&K Test Kitchen
    August 12, 2012 at 10:50 am

    I could probably eat a whole bowl of this dip myself, so thank you for lightening it up a bit!! And I also totally agree that 2% Greek yogurt is the way to go… so much better!

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    August 16, 2012 at 10:41 am

    Making this for our Fantasy Football draft tonight! Can’t wait πŸ™‚

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    August 19, 2012 at 2:18 pm

    Not much better than a creamy dip with salty chips! Love how you lightened this up!

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    September 28, 2012 at 8:42 pm

    How do you cook onion for 30 minutes and not carmelize them?

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