It’s football season in my house, which means there’s a lot more snacking going on. Since not all my friends or family watch their carb or sugar intake, I try to create snacks that everyone can enjoy. So I knew one easy way I could try experimenting with some snack worthy recipes was to try a new twist on a classic dip recipe.
Unlike using a traditional french onion dip, I decided to try my hand at creating a dip with a cauliflower and an onion base. My thinking was that it would be a good way to sneak in some healthy vegetables. And to help increase the flavor, I added cream cheese and mayonnaise to the base. Once you add in the spices, you can really taste how flavorful this dip becomes.
What’s great about this dip recipe is that you can make it weeks in advance and freeze it. I had this dip frozen for nearly three weeks, and the dip tasted great. My biggest concern was that it would come out watery once it became room temperature. To my surprise, the dip wasn’t watery at all with no change in taste.
And if you’re not interested in using mayonnaise, you can easily replace it with sour cream or Greek yogurt. The Greek yogurt will add more carbs than mayonnaise and sour cream. But it’s another way to change up the taste every now and again.
Yields 24 servings of Cheesy Cauliflower Onion Dip
The Preparation
- 1 pound or cauliflower
- 1 ½ cups chicken broth
- ½ cup diced sized onion
- ¼ cup mayonnaise
- ¾ cup cream cheese
- ½ teaspoon ground cumin
- ½ teaspoon chili powder
- ½ teaspoon garlic powder
- ½ teaspoon ground black pepper
- ½ teaspoon salt
The Execution
1. Simmer the cauliflower and half an onion in chicken broth until soft and tender.
2. Stir in the cumin, chili powder, garlic powder, pepper and salt.
3. Cut up chunks of cream cheese, and whisk into the cauliflower until the cream cheese melts and is no longer chunky.
4. Use a stick blender, or a regular blender, to blend the mixture until it’s smooth.
5. Carefully whisk in the mayonnaise.
6. Chill in the fridge 2-3 hours before serving.
This makes a total of 24 servings of Cauliflower Onion Dip. Each ¼ cup serving comes to 48.58 Calories, 4.32g Fats, 1.38g Net Carbs, and 0.72g Protein.
| Cheesy Cauliflower Onion Dip | Calories | Fats(g) | Carbs(g) | Fiber(g) | Net Carbs(g) | Protein(g) |
| 1 pound or cauliflower | 113 | 1.27 | 22.51 | 9.1 | 13.41 | 2.05 |
| 1 ½ cups chicken broth | 22 | 0.78 | 1.64 | 0 | 1.64 | 2.39 |
| ½ cup diced sized onion (80 g) | 32 | 0.08 | 7.47 | 1.4 | 6.07 | 0.88 |
| ¼ cup mayonnaise | 374 | 41.17 | 0.31 | 0 | 0.31 | 0.53 |
| ¾ cup cream cheese | 609 | 59.93 | 9.6 | 0 | 9.6 | 10.7 |
| ½ teaspoon ground cumin | 4 | 0.23 | 0.46 | 0.1 | 0.36 | 0.19 |
| ½ teaspoon chili powder | 4 | 0.19 | 0.67 | 0.5 | 0.17 | 0.18 |
| ½ teaspoon garlic powder | 5 | 0.01 | 1.13 | 0.1 | 1.03 | 0.26 |
| ½ teaspoon ground black pepper | 3 | 0.04 | 0.74 | 0.3 | 0.44 | 0.12 |
| Totals | 1166 | 103.7 | 44.53 | 11.5 | 33.03 | 17.3 |
| Per Serving(/24) | 48.58 | 4.32 | 1.86 | 0.48 | 1.38 | 0.72 |
This makes a total of 24 servings of Cauliflower Onion Dip. Each ¼ cup serving comes to 48.58 Calories, 4.32g Fats, 1.38g Net Carbs, and 0.72g Protein.
The Preparation
- 1 pound or cauliflower
- 1 ½ cups chicken broth
- ½ cup diced sized onion
- ¼ cup mayonnaise
- ¾ cup cream cheese
- ½ teaspoon ground cumin
- ½ teaspoon chili powder
- ½ teaspoon garlic powder
- ½ teaspoon ground black pepper
- ½ teaspoon salt
The Execution
- Simmer the cauliflower and half an onion in chicken broth until soft and tender. Stir in the cumin, chili powder, garlic powder, pepper and salt.
- Cut up chunks of cream cheese, and whisk into the cauliflower until the cream cheese melts and is no longer chunky.
- Use a stick blender, or a regular blender, to blend the mixture until it's smooth.
- Carefully whisk in the mayonnaise.
- Chill in the fridge 2-3 hours before serving.
