Low Sodium Sour Cream and Onion Dip Recipe

Name: Low Sodium Sour Cream and Onion Dip
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Ingredients: 1 large sweet onion (sliced); 1 tablespoon olive oil; 2 teaspoons low sodium Worcestershire sauce (divided); 2 teaspoons brown sugar; 16 ounces sour cream; 1 teaspoon garlic powder; 1 teaspoon onion powder; 1/4 cup fresh parsley (chopped); 2 green onions (sliced)

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This low sodium sour cream and onion dip recipe is a light, creamy, and super flavorful snack! Made with quick caramelized onions, spices, and fresh herbs, this tangy dip is perfect with unsalted potato chips.

Start by caramelizing onions, and adding them to sour cream mixed with garlic and onion powder, with fresh chopped parsley and green onions. You won’t miss the salt, there is so much flavor in each bite.

Want more tasty low sodium dips? Try our low sodium 7 layer dip, low sodium cowboy caviar, or low sodium queso and dip away!

low sodium onion dip with caramelized onions and herbs ready for potato chips!

Table of Contents

Looking for a super yummy appetizer, snack, or game day recipe that’s still low in sodium? This tasty onion dip is made with caramelized onions, fresh ingredients, and without added salt. It’s unbelievable flavorful and it’s the perfect dip for lightly salted or unsalted chips.

I had this recipe on my mind for a while, and one day when I was feeling snack-ish I decided to give it a try! The result? A super flavorful and creamy oniony dip, that is absolutely irresistible!

It’s a great better-for-you version of classic sour cream and onion dip, and tastes like a treat (without going over your daily sodium limit)!

Why This Recipe Works

It’s delicious, tangy, creamy, and full of flavor.
This dip is fairly easy to make – cooks of any skill level can successfully make this dish.
It’s ready in about 30 minutes.
You can double or tripe this recipe without any problems! It’s great for crowds or parties!
It has ~55mg of sodium per 1/3 cup serving, making it a great low sodium snack idea.

Ingredients You’ll Need

low sodium dip recipe with onions worcestershire sauce, garlic powder, onion powder, brown sugar, and fresh parsley.

Onions – use a sweet yellow onion if you can find them (Vidalia onions work best). You can also use white or red onions too.
Sour Cream – sour cream is fairly low in sodium at about 60 mg of sodium per 1/2 cup serving.
Worcestershire Sauce – I like using a low sodium Worcestershire, but most regular Worcestershire brands are also fairly low in sodium. I used one that has 45mg sodium per 1 teaspoon serving.
Garlic Powder and Onion Powder – for added flavor.
Black Pepper – also for a great kick of flavor in the dip.
Fresh Parsley – I loved adding a bright, herby punch from the fresh parsley, it made a big difference in the dip.
Green Onions – for color and extra oniony flavor.

Substitutions and Variations

You can substitute plain unsweetened Greek yogurt for the sour cream, it’ll give you a great tangy flavor.
Add chives or other fresh herbs (like basil or thyme) for a bright, fresh flavor.
You can omit the sugar in the recipe. I added it to caramelize the onions quicker, but it’s not needed if you have an additional 10 minutes or so to develop the onions.

low sodium chip dip recipe with caramelized onions and potato chips with fresh herbs.

A Great Low Sodium Snack

This easy no-salt-added dip makes a fantastic salt-free snack you can enjoy any time. It satisfies those savory cravings with fantastic oniony flavor in each bite.

I love digging into this dip with no-salt-added potato chips, but you can use any chip or crackers you like. Browse all our low sodium snack recipes for some great sweet & savory ideas when you want a little something without added salt!

How To Make This Recipe

thinly sliced sweet onions in a pot getting ready to be made into onion dip and slow caramelized.

Step 1: Thinly slice your onions. Add them to a pot with the olive oil. Heat over medium low heat.

quick no salt added caramelized onions with brown sugar and worcestershire sauce.

Step 2: Add the Worcestershire sauce and brown sugar. Stir well to combine. Allow the onions to sauté for 15 to 20 minutes until they become brown and caramelized.

a bowl of sour cream with onion powder and garlic powder.

Step 3: Meanwhile, in a mixing bowl, add the sour cream, garlic powder, and onion powder.

low sodium sour cream dip with worcestershire sauce with parsley and green onions.

Step 4: Add the Worcestershire sauce, chopped parsley, and chopped green onions to the sour cream.

a sour cream dip without salt being stirred with parsley and onions.

Step 5: Stir well to combine all ingredients together.

caramelized onion dip that is low in sodium being stirred with a spoon to make a creamy low salt snack dip.

Step 6: Add 3/4 of the caramelized onions to the top of the dip (save the remaining 1/4 for garnish) and stir well.

low salt sour cream and caramelized onion dip for chips, being dipped by am unsalted kettle potato chip.

Step 7: Pour the mixed dip into a serving bowl, and top with remaining caramelized onions. Dip away!

Recipe FAQs

How much sodium does this sour cream and onion dip have?

While many commercial dips can be high in sodium this lower sodium version has 55mg of sodium per 1/3 cup serving.

Can I add more vegetables to this dip?

Yes – adding diced bell peppers, cucumbers, shredded carrots, or jalapenos (for a spicier version) are all great additions.

Can you make this dip ahead of time?

Yes you can absolutely make this ahead of time! The flavors actually develop well in the refrigerator. Make it 1-2 days before serving, store in an airtight container in the meantime.

Expert Tips

For a firmer dip, place in the refrigerator for 1-2 hours after making.
For a thinner dip with a sauce-like consistency, add 1 teaspoon of water or more until you reach your desired consistency.
You can also add dehydrated onions instead of the caramelized for extra flavor.

More Low Sodium Snack Ideas

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If you made this recipe please leave a star rating & comment below. Your feedback helps other people who are making this recipe.

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