Guilt-Free Creamy Onion Dip

Makes 1 Cup


For Dip

  • 2 cups fat-free plain yogurt
  • 1 tsp nutritional yeast (optional)
  • 1 tbsp chopped green onions
  • 1 clove garlic, minced
  • ¹⁄₈ tsp salt
  • ¹⁄₈ tsp black pepper


  • fine-mesh strainer
  • coffee filter
  • medium bowl to catch whey


Strain Yogurt

  1. Line fine-mesh strainer with coffee filter and place over a deep bowl or large measuring cup. It should be big enough to catch the liquid and keep it away from the bottom of the strainer 
  2. Pour yogurt into coffee filter, cover with plastic wrap and refrigerate to allow the whey liquids to drain for at least four hours, or overnight. The yogurt in the filter should be firm to the touch 
  3. Discard whey liquids, or reserve to use in smoothies, bread or shakes (it is high in protein!)

Make Dip

  1. Transfer strained yogurt to a small bowl. Stir in remaining ingredients, making sure the garlic is evenly distributed. Note: to eliminate some of the pungent garlic taste, microwave the clove for 30 seconds before chopping
  2. Refrigerate until ready to use to allow flavors to meld, or serve immediately