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Sweet onion vinaigrette being drizzled on salad on a white plate.

Healthy Sweet Onion Dressing Recipe

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. It's also super easy to make.
Author: Sheeba
Print Recipe Pin Recipe Save
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course dip, dressing, sauce
Cuisine American
Servings 6 servings (1 cup)
Calories 36.8 kcal

Ingredients
  

To soak chia seeds

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.
    • 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.
    • 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.

Nutrition Facts
Healthy Sweet Onion Dressing Recipe
Amount per Serving
Calories
36.8
% Daily Value*
Fat
 
1.6
g
2
%
Saturated Fat
 
0.2
g
1
%
Trans Fat
 
0.002
g
Polyunsaturated Fat
 
0.3
g
Monounsaturated Fat
 
1
g
Sodium
 
393.4
mg
17
%
Potassium
 
37.7
mg
1
%
Carbohydrates
 
5.8
g
2
%
Fiber
 
0.6
g
3
%
Sugar
 
4.4
g
5
%
Protein
 
0.4
g
1
%
Vitamin A
 
2.1
IU
0
%
Vitamin C
 
2.4
mg
3
%
Calcium
 
10.6
mg
1
%
Iron
 
0.1
mg
1
%
* Percent Daily Values are based on a 2000 calorie diet.