We all know the struggle: you crave a delicious salad dressing, but those store-bought options are loaded with hidden sugar, oil and artificial flavors. Well, fret no more! This sweet onion dressing uses a CLEVER TRICK and a SECRET INGREDIENT making it a flavor explosion that won’t spike your blood sugar and calorie intake. It is perfect for busy families who love to eat clean and delicious. BONUS: It’s super easy to make!
Recipe Video
This sweet onion vinaigrette is the healthy, flavorful upgrade your salads have been waiting for. Let’s get cookin’!
Ingredients
(You can find the exact measurements and instructions in the printable recipe card at the end of this page.)
Like all my sauce recipes, this sweet onion sauce requires simple ingredients you might already have in your kitchen.
- Fresh Onion: You don’t need any specific kind like Vidalia onions. Any type (white, yellow or red onions) work for this recipe.
- Olive oil: Use either regular one or extra virgin olive oil for a stronger fruity flavor.
- Chia seeds: This is the SECRET INGREDIENT that emulsifies the dressing. They help reduce the oil (and hence calorie) content of the recipe. The health benefits of chia seeds are a plus for this salad dressing.
- Lemon juice
- A touch of honey and brown sugar: We caramelize the onion that unlocks its natural sweetness. (Secret trick!) That helps us reduce the quantity of added sugar in the recipe.​
- Dijon mustard: Adds a bit of spice and zesty flavor.
- Black pepper and salt
How to make sweet onion dressing: step by step pictures
This homemade salad dressing can be made in 3 simple steps:
Soak chia seeds
Add water to chia seeds in a small bowl. Stir after a minute so that they don’t clump together. Allow them to soak for 10 to 15 minutes.
Sauté the onion
Thinly slice a medium-sized onion. Heat oil in a large pan. Add onion and salt.
Sauté on low heat for 10 minutes. Add brown sugar.
Sauté for 10 more minutes or until the onions are golden brown.
Let the onion cool down.
Blend
Place the caramelized onion, soaked chia seeds, lemon juice, honey, Dijon mustard, black pepper and water in a food processor.
Blend until you get a smooth sauce.
You just made the most delicious sweet onion dressing (without adding tons of sugar and oil)!
Drizzle this delicious dressing on your favorite salad or use it as a dipping sauce.
What to serve with sweet onion vinaigrette
This versatile onion dressing can be used in many ways. Adjust the amount of water added to make it a salad dressing, sauce or dip.
Salads
Use it to drizzle on salads:
Beyond salads
Use the onion vinaigrette as a sauce or dip with:
- Baked thin sliced chicken breasts
- Roasted potatoes and broccoli
- Marinated Brussels sprouts
- Roasted carrots and green beans
- You can also use the sweet onion sauce to add flavor to sandwiches and wraps.
More sauces and dressings
Healthy Sweet Onion Dressing Recipe
Ingredients
To soak chia seeds
- 1 teaspoon chia seeds
- ¼ cup water
To caramelize onions
- 2 teaspoons olive oil
- 1 medium onion 250 grams/8.8 ounces (white, yellow or red)
- 1 teaspoon sea salt
- 1 teaspoon brown sugar
Others
- 1 tablespoon lemon juice
- 1 tablespoon honey
- ½ teaspoon Dijon mustard
- ½ teaspoon black pepper
- ¼ cup water
STEP BY STEP IMAGES
Scroll back to find detailed recipe photos!
Instructions
Soak chia seeds
- Add ¼ cup water to 1 teaspoon chia seeds in a small bowl. Stir after a minute so that they don't clump together.
- Allow them to soak for 10 to 15 minutes.
Sauté the onion
- Thinly slice 1 medium onion.
- Heat 2 teaspoons olive oil in a large pan. Add the onion slices and 1 teaspoon sea salt.
- Sauté on low heat for 10 minutes.
- Add 1 teaspoon brown sugar. Sauté for 10 more minutes.
- Let the onion cool down.
Blend
- Place the caramelized onion slices and soaked chia seeds in a food processor. Add in 1 tablespoon lemon juice, 1 tablespoon honey, ½ teaspoon Dijon mustard, ½ teaspoon black pepper and ¼ cup water.
- Blend until you get a smooth sauce.
- Drizzle this delicious dressing on your favorite salad or use it as a dipping sauce.
Video
Notes
-
- Added sugar: Caramelizing the onion makes it sweet. So you’ll need only a teaspoon of brown sugar and a tablespoon of honey to make this dressing. You can add more, if you want a sweeter sauce.
- Caramelizing the onion: Sauté the onion slices on low flame for a good 15 to 20 minutes, or even longer. The more you caramelize the onion, the sweeter the dressing turns out. Keep an eye on it to ensure it doesn’t burn. Golden brown is what you should aim at.
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- Vinegar: Lemon juice provides a perfect balance to the sweetness of the dressing. If you want more of a tangy flavor, add a teaspoon of apple cider vinegar or white wine vinegar.
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- Vegan option: Honey can be replaced with maple syrup.
- Making it for a crowd: This recipe can be easily scaled up or down. Use the slider that will appear if you hover your mouse over the number of servings above.
- Storing: This dressing keeps well since you don’t use raw onions here. It stays fresh in the refrigerator for about 5 days.
- Freezing: You can store it in the freezer for about a month.
★★★★★Did you try this recipe? Please give a star rating in the comments below ★★★★★
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How much water? I don’t see it listed anywhere…did I miss it?
Hi Gin,
Thank you for pointing it out, I forgot to mention the quantity of water. I’ve included it in the recipe. (It’s ¼ cup to soak chia seeds and an additional ¼ cup for blending.)