Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

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

This is a low sodium recipe.

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

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


"Louisiana was as close to South Asia as the United States could get: it had spicy food, humidity, giant cockroaches, and a corrupt government." -Sal Khan, Entrepreneur

The refrigerator light goes on...

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.

Choosing your Cajun spice is critical. Store bought brands can be pretty good, but it is really easy to make your own (here's my Cajun Spice recipe). 

When it comes to heat, that is absolutely a personal matter. You can use more of the cayenne pepper if you wish, but I prefer that it remain more in the background to let all the other flavors come through. 


Creole Dip

Servings: 6 | Serving size: 1/4 cups

Cooking time: 45 minutes

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

2 tsp. olive oil
1 large clove garlic (minced)
1 medium onion diced
3 large green onions (sliced crosswise)
2 tsp. no salt added Cajun seasoning
1/16 tsp. cayenne pepper
1/4 lemon (juiced)
1/4 cup white wine or sherry
1 tsp maple syrup
1/8 tsp. salt
1 ounce goat cheese
1 ounce Parmigiano Reggiano (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.

Nutrition Facts

Serving size: about 1/4 cup

Servings: 6

Amount Per Serving

Calories 83 Calories from Fat 41
% Daily Value
Total Fat 4.5g
    Saturated Fat 2g 10%
    Monounsaturated Fat 1.5g
    Trans Fat 0g
Cholesterol 9mg 3%
Sodium 90mg 4%
Total Carbohydrates 6g 2%
    Dietary Fiber 1 4%
    Sugars 3g
Protein 4g
Vitamin A 3% Vitamin C 4%
Calcium 2% Iron 4%
Vitamin K 27mcg Potassium 111mg