Caramelized Onion and Butternut Squash Dip

Jump to Recipe

Caramelized onion and butternut squash dip is a healthy cheese dip alternative without lots of sodium and added fat. A tasty way to get your vegetables.

Caramelized Onion and Butternut Squash Dip is the perfect veggie substitute for that favorite queso dip. Using sweet winter squash paired with the sweetness of caramelized onions makes for a really delicious dip.

We love to make healthy recipes these days that make people so shocked when they find out it is actually good for them. Recipes like this one and our OVEN FRIED GREEN TOMATOES or our comfort food dish, CHICKEN POT PIE really surprise folks when they find out that they are so much better for their health than the traditional recipe.

How to make it.

By taking a few shortcuts like using a steam bag of butternut squash already peeled and cubed and cooking it in the microwave, we save ourselves some time and possibly a potential kitchen accident. Fresh Butternut squash isn't a joke when it comes to peeling and breaking it down. Everything else is mostly just a mix and cook that leads to a really great appetizer.

~ Ingredients ~

2 tablespoons olive oil
2 onions, thinly sliced
1 Package frozen cooked winter squash , thawed, steamed and drained.
1 cup low fat sour cream
1 tablespoon white wine vinegar
¾ teaspoon Salt
½ cup low fat shredded cheddar cheese
Chopped chives, optional
¼ teaspoon pepper

~ Method ~

Preheat oven to 350 degrees.
Heat olive oil in a skillet over medium heat. Add sliced onions. Cover and cook, stirring occasionally until caramelized, usually 20-25 minutes.
While onions are cooking, cook squash in microwave according to package directions. Carefully drain and add to a large bowl. Mash with a potato masher to cream.
Cool onions and rough chop with a knife or in a food processor. Add onions to squash along with white wine vinegar, salt, pepper, sour cream, and half of the shredded cheddar.
Spread in an oven safe pan and top with remaining cheddar cheese and chopped chives. Bake for 15-20 minutes until cheese is melted. Serve with chips or toasted bread.

sliced white onions in a cast iron skillet

Tips and Tricks

Can I make this ahead of time?

Yes. You can make everything up to the point before cooking in the oven, cover it tightly and it will keep in the refrigerator for up to 4 days.

Can I use Acorn Squash instead?

Yes. Any tender flesh squash will work. I would stay away from any variety that has seeds that are hard to remove. For example, plain yellow squash would be harder to seed. Any of the winter squash varieties would work well.

How would I prepare with fresh squash?

That is tricky. Carefully would be my answer. Butternut squash is sometimes hard to cut so proceed with caution. If you did want to though, I would roast the squash before using in the recipe and scoop it out to mash for the dip.

black cast iron skillet of dip with green onions

a scoop of dip on a chip above a cast iron skillet

A Tasty Way to eat Healthy

So if you are attending a family get together soon or a party around the upcoming Holidays, make a batch of this and watch the surprise that happens when you share how good this delicious recipe is for them.

If you make this recipe, be sure and post it to Facebook or Instagram and tag us. We love pictures of food. Also, if you pin this recipe, we would appreciate that when you make it, you use the Made It function in Pinterest too.

And as always, we would love it if you shared this recipe with your family and friends. Over to the side on this post and all of the others are handy dandy share buttons. We would sure be grateful if you shared the love!