Need a dip for the weekend game day get-together that doesn’t break the calorie bank? This garlic and onion dip is a real crowd pleaser — there won’t be any leftovers. Start by caramelizing two whole heads of garlic. Then, you toast some dehydrated onions and add them to flavorful seasonings: parsley, celery seeds, roasted scallions, and nutritional yeast. Blend it all up with some silken tofu and it's good to go!

Healthier Roast Garlic and Onion Dip [Vegan, Gluten-Free]


2 cups



  • 2 large heads of garlic
  • 1 teaspoon extra virgin olive oil
  • 3 large scallions, cleaned
  • 1/2 cup dehydrated onion
  • 1/2 teaspoon dried parsley
  • 1/4 teaspoon celery seeds
  • 1 tablespoon nutritional yeast, crumbled with your fingers
  • 1 1/2 cups low-fat vegan sour cream, or mashed silken tofu


  1. Preheat oven to 375°F.
  2. Cut off top 1/2-inch of the garlic heads, revealing the cloves.
  3. Place them in a baking dish to fit, cover each head with 1/2 teaspoon of extra virgin olive oil.
  4. Cover with heavy foil, crimp tightly and bake until softened and caramelized, 50-60 minutes (may do up to three days in advance).
  5. Remove from oven to cool, then “squeeze” the cloves out into a bowl, discard the skins.
  6. To roast scallions, lay them on a parchment-lined sheet pan, rub with a scant amount of extra virgin olive oil, and sprinkle with a pinch of sea salt.
  7. Roast at 375°F until just colored around the edges, about 10 minutes. Cool, discard the root end and chop coarsely.
  8. In the meantime, toast the onion in a dry skillet over low — medium heat, shaking until they are lightly golden, about 2 minutes. Cool.
  9. In a medium-sized bowl, add the roasted garlic and roasted scallions.
  10. Take 2 tablespoons of toasted dry onions and crumble them with your fingers to break up a bit.
  11. Add the rest of the dried onions, parsley, celery seed and nutritional yeast.
  12. Mash all with a fork to combine. Add the vegan sour cream or silken tofu and blend well. Taste for salt.
  13. Cover and refrigerate for at least an hour. Serve and enjoy.


Will stay fresh for at least one week. Photo courtesy of its author, Karen Sheer.