Za’atar Explained: Health Benefits, Uses, and Why This Spice Is Everywhere
Za’atar has quietly made its way from Middle Eastern kitchens to grocery stores and restaurant menus across the United States.
If you’ve seen it sprinkled over hummus or roasted vegetables and wondered what it actually is, you’re not alone.
What Is Za’atar Spice?
At its core, it’s a traditional herb and spice blend with roots across the Levant, including Lebanon, Syria, and Palestine.
Recipes vary by region and even household, but most versions combine:
Dried herbs
Toasted sesame seeds
Sumac, a tangy spice made from ground berries
The result isn’t spicy. It’s earthy, nutty, and slightly citrusy.
Za’atar has long been used for its flavor. But, nutrition experts say it also has a few health perks to go along with it.
Why Za’atar Stands Out Nutritionally
One of the reasons za’atar gets attention from dietitians is its ingredient list. Unlike many seasoning blends, it’s made almost entirely from whole herbs and seeds.
Sesame seeds, a staple in most za’atar blends, provide magnesium and healthy fats. Meanwhile, magnesium supports hundreds of processes in the body, including muscle function and nervous system regulation.
That’s why za’atar’s health benefits are often discussed in relation to focus and overall brain health. The herbs commonly used in za’atar, like thyme and oregano, also contain plant compounds that help the body manage inflammation and oxidative stress.
These natural compounds help neutralize free radicals, which play a role in long-term inflammation and cellular aging.
Together, those ingredients deliver za’atar’s anti-inflammatory properties, even though it’s typically only used in small amounts.
Can Za’atar Support Digestion?
In traditional use, za’atar isn’t just a seasoning. Some people brew the herbs into tea, especially when dealing with mild digestive discomfort.
While za’atar isn’t a cure for digestive issues, the herbs it contains have historically been associated with easing bloating and supporting gut comfort.
This is another example of how traditional food practices often overlap with modern nutrition science. That said, most of us will only ever encounter za’atar sprinkled over food, not steeped in a cup.
Where to Find Za’atar
You can find za’atar in many grocery stores now, but its quality will vary. For a more traditional blend, Middle Eastern markets are the best place to look.
Many brands make their own regional versions, and that’s part of the appeal. Some lean heavier on sesame seeds. Others emphasize sumac or herbs.
There isn’t one “correct” recipe, which is why Middle Eastern spice blends like za’atar feel so personal.
If you’re shopping, look for blends with short ingredient lists and recognizable herbs. Avoid versions padded with unnecessary fillers.
How to Use Za’atar Without Overthinking It
One of the best things about za’atar is how easy it is to use. You don’t need a special recipe or technique.
A classic approach is dipping warm pita bread into olive oil, then into za’atar. It also works beautifully sprinkled over:
Roasted vegetables
Eggs
Chicken
Fish
Tofu
If you’re wondering how to use za’atar in everyday meals, think of it as a finishing touch. A pinch over salads, avocado toast, or yogurt will add flavor without overpowering the dish.
Za’atar is also commonly used as a garnish, which means you don’t need much to make an impact.
A Simple Addition With Deep Roots
Za’atar isn’t trendy because it’s new. It’s been around for generations. What’s changing is how many we’re discovering it.
As interest in whole foods and global flavors grows, spice blends like za’atar fit naturally into our kitchens. They add depth without relying on salt or sugar, and they connect everyday meals to long-standing food traditions.
If you’re hoping to experiment with new flavors in the new year while keeping things simple, za’atar is a great place to start.
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