I loved the soul-hugging vibe of Gordon’s original, but let’s be honest—2 tsp of sugar and a tub of sour cream is a blood sugar trap waiting to happen. So I tested a version that keeps all that slow-cooked onion magic without the glucose guilt.
Here’s how I turned Gordon Ramsay’s comfort dip into a keto-safe emotional support snack.
💡 What Solves the “Low-Carb But Sad” Problem
You can’t fake caramelization—but you can ditch the sugar. I used onion’s natural sweetness and just a tiny pinch of allulose (more on that below). The big flavor punch comes from umami: Worcestershire, cream cheese, and depth from reduced broth instead of wine.
🧾 Ingredients That Kept It Keto
- Yellow onions (3 medium) – Yes, onions have carbs (about 4–5g net per ½ cup cooked), but this dip spreads them across servings. You can use fewer if you’re tighter on carbs.
- Butter (2 tbsp) – Don’t sub this. Olive oil won’t give the same richness or browning.
- Salt (2 tsp) – Essential to draw moisture and help onions break down.
- Allulose (½ tsp) – Optional, but it helps that caramel edge. No blood sugar impact.
- Beef broth (60ml) – Subbed for wine. Adds umami without the carbs.
- Cream cheese (225g) – Room temp is non-negotiable. Makes the base silky.
- Sour cream or Greek yogurt (170g) – I cut the amount in half. Still tangy, fewer carbs.
- Worcestershire (1 tsp) – Use a sugar-free version like Primal Kitchen if needed.
- Garlic (optional) – Use a tiny amount if you want bite.
- Fresh parsley (optional) – Adds color and freshness. Doesn’t mess with macros.
🔁 Keto Swaps That Actually Work
| Original Ingredient | Keto Swap | Notes |
|---|---|---|
| White wine (60ml) | Beef or chicken broth | Zero-carb, adds depth |
| Sugar (2 tsp) | Allulose (½ tsp) | Optional—onions sweeten naturally over time |
| Full sour cream (340g) | Half sour cream, half Greek yogurt (total 170g) | Keeps creaminess, cuts carbs |
| Worcestershire | Sugar-free brand | Some have molasses—check the label |
⚠️ What Went Sideways (And Why)
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Too many onions | Even low-carb onions add up | Use 2 if you need stricter macro control |
| Cold cream cheese | Clumps like emotional baggage | Always soften for 30 min |
| Watery dip | Hot onions + cold dairy = broken | Let onions cool 5–10 min first |
| Flat flavor | No acid or umami | Don’t skip broth + Worcestershire |
👩🍳 Step-by-Step – The Keto Version
- Slice 3 yellow onions thin.
- Melt 2 tbsp butter in a skillet over medium-low. Add onions, 2 tsp salt, and ½ tsp allulose (optional).
- Cook slowly (25–30 mins), stirring occasionally, until jammy and golden.
- Deglaze with broth, 1 splash at a time. Let it fully reduce before the next splash.
- Cool onions slightly. Chop or snip in pan.
- In a bowl, beat 225g cream cheese with 170g sour cream or Greek yogurt until smooth.
- Stir in onions, 1 tsp Worcestershire, garlic (if using), and parsley (if desired).
- Taste. Adjust seasoning. Serve warm or cold.
🧠 Keto Cooking Tricks That Help
- I portion it into 8 servings (~¼ cup) – makes tracking super easy.
- Let the onions cool before mixing. Keeps your dip from turning into a greasy split mess.
- Use kettle-cooked pork rinds or low-carb crackers for dipping.
🧊 How I Store and Track It
- Fridge: Keeps 3–4 days, covered.
- Freezer: I don’t recommend it—dairy dips split.
- Macros (per ~¼ cup serving): ~3g net carbs (depending on onion portion), 9g fat, 2g protein
❓ Real Keto Questions, Real Answers
Q: Isn’t onion too high in carbs for keto?
A: Not if spread over multiple servings. One whole onion is ~10g net carbs—but in this dip, it’s ~3g or less per portion.
Q: Can I skip the sweetener?
A: Yes! If your onions are cooked long enough, they’ll develop sweetness on their own.
Q: Can I use red or white onions?
A: Yellow is best for flavor. Red = sweeter, white = sharper. They’ll throw off the balance.
🧾 Per Serving Nutrition (1/8 of recipe)
| Nutrient | Amount |
|---|---|
| Calories | 174 kcal |
| Total Fat | 15 g |
| Saturated Fat | 9 g (approx.) |
| Protein | 2.9 g |
| Total Carbohydrates | 5.6 g |
| Dietary Fiber | 0.8 g |
| Net Carbs | 4.8 g |
Check out More Recipes:
- Gordon Ramsay Mince and Cauli-Mash
- Easy Low Carb Keto Alfredo Sauce Recipe
- Keto Hot Sauce – Low-Carb, Sugar-Free
- Low Carb Keto Tartar Sauce
Gordon Ramsay Caramelized Onion Dip – Low-Carb, Keto-Friendly
Description
A rich, savory, low-carb twist on Gordon Ramsay’s comfort dip—slow-cooked onions, creamy cheese, and umami punch, all with just 4.8g net carbs per serving.
Ingredients
Instructions
- Melt butter in a skillet over medium-low heat.
- Add sliced onions, salt, and allulose. Cook slowly for 25–30 minutes, stirring often.
- Deglaze with broth in small splashes, allowing each to reduce fully.
- Let onions cool for 5–10 minutes, then chop finely or snip with scissors.
- In a bowl, beat cream cheese and sour cream until smooth.
- Stir in caramelized onions, Worcestershire, garlic, and parsley.
- Taste and adjust seasoning. Serve warm or chilled.
Notes
- Let onions cool before mixing with cream cheese to prevent the dip from breaking.
Make a double batch—flavors get deeper the next day.
Optional: Add a splash of lemon juice at the end if it tastes too rich.
Best served with pork rinds, low-carb crackers, or sliced cucumber.
Avoid freezing—dairy dips can separate when thawed.
