A little bit sweet with a lot of savory, this caramelized shallot dip is the perfect update for a creamy onion dip without sour cream or aged cheese.
Good morning! I'm hoping to catch you all before your big, grocery store run today. It's one of my favorite days of the year. Not because my team will be playing today (poor Cowboys), but because it's the one day of the year you can eat a cup of cream cheese laden dip and not feel bad about yourself. Hooray! And the commercials aren't bad either.
I've been an Ina Garten fan for years, but when I started the Heal Your Headache diet I could not use many of her recipes. Ina loves her lemon juice! When I was searching for ideas of what to make for a big game day dip, her caramelized onion dip kept popping up.
I thought I would try to make a migraine-friendly "onion dip" and see how it turns out. It's incredibly decadent, and really hits the spot if you were a huge onion dip fan before you started the diet.
Dip without Sour Cream
You'll want to double check your labels for cream cheese and cottage cheese. I have seen many of the low-fat versions contain hidden MSG names. This isn't the day to save calories! You have to go all in. Daisy brand has a clean cottage cheese that doesn't have live active cultures. If you're confused on live active cultures and their relation to a migraine diet, check out this post.
Fermented dairy like sour cream tends to be a trigger, so using cottage cheese is a wonderful alternative. This dip without sour cream solves all those issues! If you're not a fan of the texture of cottage cheese, I find blending it in a food processor gets it nice and creamy...much more palatable.
For cream cheese, you can usually find good brands like Sierra Nevada, Organic Valley, etc. at Sprouts or Whole Foods. You can make your own mayo here or try a clean one with a little bit of lemon like Sir Kensington's if you're able to tolerate it.
If you're egg free, try this aquafaba mayo.
What to Serve for Dipping
Here are some options for dipping into this caramelized shallot dip!
- Plain potato chips
- Carr's water crackers
- Pita Chips
- From the Ground Up Cauliflower Pretzels
- Crunchmasters Sea Salt Crackers (gluten free)
And don't miss the links to these pantry staples if you're having trouble locating them.
Other Appetizer Dips
For more dip recipes, check out these posts below.
Post updated on January 31, 2021 to include new dip suggestions.
Caramelized Shallot Dip
- 6 or about 2 cups sliced medium to large shallots
- 2 tbsp unsalted butter
- 1 tbsp olive oil
- 4oz cream cheese at room temperature
- ¼ cup mayonnaise
- ¼ cup cottage cheese
- ⅛ tsp cayenne pepper
- ⅓ tsp kosher salt
- ¼ tsp black pepper
- Slice shallots about ⅛inch thick rings and if yours are particularly large, cut the rings in half. In a large pan, melt 2tbsp and 1tbsp of olive oil on medium heat. Add sliced shallots to the pan with salt, cayenne, and pepper and sauté about 10 minutes. Turn heat down to low and cook another 10-15 minutes until brown and caramelized, watching closely to make sure it does not burn. Allow to cool. If there's a lot of excess oil leftover, you can drain it.
- In a separate bowl, whisk together cream cheese, cottage cheese, and mayo. Add onion mixture and stir till combined. Ina suggests serving at room temperature, but I like mine slightly chilled. Serve with carrots, celery, and pita crisps.
- I find the shallots already have a strong garlic flavor, but if you think it needs more you can add ¼ tsp. garlic powder. Wait for the flavors to combine a bit before you do.
- For cream cheese I used Organic Valley or plain Philadelphia in the block form.
- For cottage cheese I use Daisy brand without live active cultures.