Caramelized Onion Hummus

This caramelized onion hummus is a delicious accompaniment to veggies or chips, and is also delicious spread on sandwiches or thinned out for a flavorful dressing!  The flavor reminds me of the onion dip I grew up enjoying with chips, but it is dairy free, vegan and made with much healthier ingredients!

Author: Amy Lyons O’Neil

Amy has worked for Fresh and Natural Foods since 2006 contributing to the variety of healthful foods we offer. She graduated with a degree in studio art from Bethel University in 2007, but in her senior year of college, found that her passion was with the art of food. She later used her photography and culinary skills to create a vegan food and recipe blog, Fragrant Vanilla Cake. She has also written 3 cookbooks. She specializes in vegan and vegetarian recipes. Local, fresh and organic food has always been her focus in whatever she creates.




  1. In a non-stick ceramic pan, combine the onions, garlic, and avocado oil over medium heat.  Cook over medium heat, stirring every few minutes until the onions and garlic are caramelized and nice and golden brown (about 15 minutes).  If at any time they stick a little to the pan, just add a couple of Tbsp filtered water.  Once they are caramelized remove from heat.
  2. Combine the onions, and all other ingredients in a high speed blender or food processor and blend until smooth (adding a little more water if necessary).  Keeps in the refrigerator for 2 weeks in a sealed container.

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Recipe Type

  • Dairy-Free
  • Gluten-Free
  • Heart Healthy
  • Vegan
  • Vegetarian

Course Type

  • Side Dish
  • Snack

Skill Level

  • Beginner
  • Easy