Low Fat Zwiebelschmalz
Experience the rich and savory flavors of traditional Zwiebelschmalz in a healthier twist with this Low Fat Zwiebelschmalz recipe! Made with caramelized yellow onions, creamy low-fat Greek yogurt, and a splash of apple cider vinegar, this recipe cuts down on fat without sacrificing the irresistible depth of flavor. A touch of vegetable broth enhances the caramelization, while optional ground caraway seeds add a subtle, earthy note. Perfect as a spread for whole-grain bread or crackers, this lightened-up onion spread is easy to prepare, ready in under 40 minutes, and ideal for meal prepping. Garnished with fresh chives, this dish is sure to impress as a snack or appetizer at gatherings or at any cozy family table. Make it your go-to low-fat, high-flavor recipe for a modern take on a German classic!
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Recipe Information
Ingredients
- 4 medium Yellow onions
- 1.5 tablespoons Olive oil
- 3 tablespoons Low-fat Greek yogurt (plain)
- 2 tablespoons Vegetable broth
- 1 teaspoon Apple cider vinegar
- 0.5 teaspoons Ground caraway seeds (optional)
- 0.5 teaspoons Salt
- 0.25 teaspoons Ground black pepper
- 2 tablespoons Chives (optional, for garnish)
Instructions
Peel and dice the yellow onions into small, even pieces to ensure consistent cooking.
In a non-stick skillet, heat the olive oil over medium heat. Add the diced onions and cook for 10-15 minutes, stirring occasionally, until the onions are golden brown and caramelized. Reduce the heat if needed to avoid burning.
Deglaze the pan by adding the vegetable broth and stirring to scrape up any brown bits from the bottom of the skillet. Cook for an additional 2-3 minutes until the liquid has mostly evaporated.
Remove the skillet from heat and allow the onions to cool for 5-7 minutes.
In a mixing bowl, combine the caramelized onions, Greek yogurt, apple cider vinegar, ground caraway seeds (if using), salt, and ground black pepper. Mix well until the ingredients are evenly combined.
Taste the mixture and adjust the seasoning with additional salt or pepper, if needed.
Transfer the Zwiebelschmalz to a serving dish and garnish with chopped chives, if desired.
Serve immediately as a spread on whole-grain bread, crackers, or other accompaniments. You can also refrigerate the Zwiebelschmalz in an airtight container for up to 3 days.
Nutrition Facts
Calories |
414 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.4 g | 29% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 1283 mg | 56% | |
| Total Carbohydrate | 46.5 g | 17% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 20.5 g | ||
| Protein | 8.6 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 140 mg | 11% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 771 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
