Lighter Kiwi onion dip

Dive into a dish that’s a healthy, tantalizing twist on a classic: Lighter Kiwi Onion Dip. A favourite in New Zealand, this guilt-free version brings all the flavour without the extra calories. It’s the perfect companion to your veggies or whole-grain crackers, making snacking a delightful experience.

Ingredients Needed for Lighter Kiwi onion dip

For the Dip:

– 1 can reduced fat cream of onion soup (10.75 oz, 305 g)
– 1 container reduced fat sour cream (16 oz, 453 g)
– 1 small onion, finely diced (approximately 4 oz, 113 g)

For Serving:

– Whole grain crackers or raw vegetables

Preparation and Cooking Time:

– Preparation time: 10 minutes
– Cooking time: 20 minutes


– Serves 6

Nutritional Facts Per Serving:

– Calories: 80
– Fat: 2g
– Carbohydrates: 11g
– Protein: 4g

Lighter Kiwi onion dip Instructions

1. Begin by opening the can of reduced-fat cream of onion soup and emptying it into a saucepan.
2. Put the saucepan on a medium heat, stirring occasionally until it starts to simmer.
3. Finely dice your onion and add it to the simmering soup.
4. Allow the soup and onions to cook for 10 minutes, making sure to stir regularly to prevent any sticking.
5. While the soup and onions are cooking, open your container of reduced-fat sour cream and set it aside.
6. After the soup and onions have been cooking for 10 minutes, remove the saucepan from the heat and let it cool for a few minutes.
7. Once cooled, stir in the sour cream until it’s fully integrated with the soup and onions.
8. Place your Lighter Kiwi Onion Dip in the refrigerator to chill for at least one hour before serving.


1. For a tangier dip, consider adding a tablespoon of apple cider vinegar or a squeeze of fresh lemon juice.
2. If you prefer a smoother texture, you can blend the cooked onions before adding them to the soup.
3. For an added health boost, try serving with a variety of colourful raw vegetables.

Serving Suggestions

Serve your Lighter Kiwi Onion Dip chilled with a side of whole grain crackers or raw vegetables. It’s a healthy and flavourful addition to any snack table. Enjoy this Lighter Kiwi Onion Dip at your next gathering, or simply as a tasty snack to fuel your day. Remember, this Lighter Kiwi Onion Dip not only satisfies your taste buds but also aligns with your health and wellness goals. So, dig in without guilt and savour each mouthful of this Lighter Kiwi Onion Dip. This Lighter Kiwi Onion Dip is all about combining taste and health in every bite.

Here at AH7, we are dedicated to promoting health and wellness through delicious, nutritious, and easy-to-follow recipes like this Lighter Kiwi Onion Dip. So, try it out and discover how easy it can be to stay fit while enjoying tasty food. Remember, your journey to health doesn’t have to be a bland one – with recipes like this Lighter Kiwi Onion Dip, it can be a flavourful adventure. So, get cooking and start enjoying this Lighter Kiwi Onion Dip today!

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