There’s something almost magical about the sweetness of caramelized onions. That deep golden-brown tangle of flavor can transform even the simplest dish into something extraordinary. Most recipes call for a good glug of oil or butter. They use this to coax onions into that silky sweetness. But here’s the good news: you don’t actually need any oil at all.

Yes, you read that right—perfectly caramelized onions can be made in the oven, oil-free. They’re naturally sweet on their own. With just patience, you can achieve all that rich, jammy flavor. A splash of water when needed makes it lighter and healthier. Today’s recipe combines those luscious onions with garlic and pasta. The result is a dish that feels indulgent but is surprisingly wholesome.

The sauce here is delicious on its own for many recipes with cashew and roasted butternut squash. I added a pinch of Kashmiri saffron for that exquisite flavor. You can double up this sauce and freeze the rest.

Why Caramelize in the Oven Without Oil?

Caramelizing onions on the stovetop can be a labor of love. There is lots of stirring, lots of waiting, and lots of temptation to crank up the heat. But in the oven, the onions soften and brown more evenly with much less effort. No oil means:

• Lighter dish: you save hundreds of calories without losing any flavor.
• Pure sweetness: the onions’ natural sugars shine through.
• Hands-off cooking: pop them in the oven and let them do their thing while you prep everything else.

The Ingredients

• 2 large yellow onions, thinly sliced
• 2 whole garlic pods with tops sliced off
• 1 1/2 cup low-sodium vegetable broth (or water)
• 1  cup cherry tomatoes
• 1/2 of a roasted butternut squash
• 1/2 cup cashews ( soaked for an hour)
• 1 tsp onion powder
• 1 tbsp paprika
• 1 tsp dried thyme and rosemary
• A pinch of saffron ( optional)
• 1/4 cup nutritional yeast
• Juice of 1 lemon
• Fresh herbs ( parsley, basil, carrot tops)chopped
• 8 oz whole wheat or legume pasta of your choice ( I used Quinoa)
• Salt & black pepper, to taste
• Red pepper flakes (optional, for a gentle kick)

Step 1: Oven Caramelized Onions and Squash roasting (No Oil!)

1. Preheat oven to 350°F .
2. Spread sliced onions on a baking sheet. Add a sprinkle of salt and paprika with some thyme and rosemary. Add the garlic pods and tomatoes and 1/2 cup of the broth. Cover with foil.
3. Roast for about 40 – 50 minutes, stirring occasionally. If the onions start sticking or browning too quickly, splash a little vegetable broth or water. Toss them, and then continue roasting. I found I only needed to do this once.
4. After 40–50 minutes total, you’ll have beautifully golden, caramelized onions.
5. In the same oven put two halves of butternut squash to roast with cut side down. It should all take about the same amount of time to roast as the onions. Nonetheless, the squash may be done earlier so check in on it.

Step 2: The Sauce

1. In a high speed blender add the cashews,  1 cup of broth and half of the roasted butternut squash ( skin removed)
2. Squeeze out 1 pod of the roasted garlic.( once the onions are done). Add 1 tbsp onion powder. Include a pinch of saffron (if using). Mix in nutritional yeast and lemon juice.
3. Blend until smooth and add salt to your taste. You can add more broth to adjust consistency.
4. You can double up this sauce and freeze the rest.

Step 2: Bring it Together

1. Once the onions are roasted, squeeze out 1 garlic pod on the caramelized onions and mix together with a fork. Add the sauce and mix well.
2. Cook pasta according to package directions, reserving about ½ cup of the pasta water.
3. In a large skillet, add the sauce with a splash of broth or reserved pasta water. Stir in balsamic vinegar (if using) for a tangy-sweet note.
4. Toss in the drained pasta and herbs , season with salt, pepper, and red pepper flakes. Add extra broth or pasta water if you like it saucier.
5. Finish with 1 tsp of fried onions.

The Result

You end up with a comforting, velvety pasta dish. It tastes like it came from a cozy Italian trattoria. Yet, it’s plant-based, heart-healthy, and lighter than its traditional cousins. The onions are the star: sweet, savory, and deeply flavorful without needing butter or oil.

Serve it as a weeknight dinner with a crisp salad on the side. Alternatively, dress it up for company with some roasted veggies. Either way, you’ll be amazed that something so simple can taste so luxurious.

✨ Try this Healthy Caramelized Onion & Garlic Pasta. I’d love to see your golden onion creations!

I will share this with my friends at Fiesta Friday