Creole Dip



Serving size

1/4 cups
45 minutes

This recipe can easily be multiplied. This recipe will keep well for about 72 hours in the refrigerator.

Creole Dip


2 tsp. Olive oil
1 clove Garlic, raw (minced)
1 medium White onions (diced)
3 large Green onions (sliced crosswise)
2 tsp. Salt Free Creole Seasoning
1/16 tsp. Cayenne pepper
1/4 lemon yields Lemon juice
1/4 cup Sherry
1 tsp.. Maple syrup
1/8 tsp. Salt
1 ounce Semisoft goat cheese
1 ounce Parmesan cheese (grated)
2 Tbsp. Reduced fat sour cream


Place a small skillet in the oven and preheat to 325°F.

When the oven is hot, add the olive oil, garlic, and onion to the pan.  Stir and return to the oven.

Cook for 10 minutes and stir.

Cook for another 10 minutes and add the green onions, Cajun seasoning, cayenne, lemon juice, and white wine.

Stir, return to the oven, and cook for another 10 minutes

While the onion mixture is cooking, place the maple syrup, salt, and goat cheese in a blender or mini-chopper.

When the onions are cooked, add them to the blender or mini-chopper and puree until smooth.

Let cool slightly and add the sour cream.

Puree and let chill before serving.

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Special Diet Information

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GERD / Acid Reflux

This recipe contains GERD triggers and those with GERD may wish to avoid it.


This recipe is NOT safe for those who are lactose intolerant.

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten.


This is a low sodium recipe.

Recipe Notes

This dip has classic New Orleans flavors – onions, creole seasoning, creamy texture, lemon and cayenne. It goes great with crudités or on top of fish or even a burger. Make this into a terrific salad dressing by adding 2-4 tablespoons of 2% milk.

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