Za'atar-Spiced Egg White Frittata Cups with Spinach & Sun-Dried Tomatoes

Breakfast just got a Mediterranean protein upgrade! These individual frittata cups combine whipped egg whites with za'atar's earthy magic, caramelized sun-dried tomatoes, and tangy feta. With NO dairy substitutes or artificial ingredients, they're meal-prep friendly and deliver restaurant-worthy flavor in under 35 minutes.

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Servings 4 servings (6 frittata cups)

Ingredients

• 2 cups liquid egg whites
• 1 tbsp za'atar seasoning
• 1/2 cup sun-dried tomatoes in oil, drained + chopped
• 1.5 cups fresh baby spinach, finely chopped
• 1/3 cup crumbled feta cheese
• 1/4 cup red onion, finely diced
• 2 tbsp nutritional yeast
• 1 tsp smoked paprika
• 1 tsp lemon zest
• 1/4 tsp black pepper

Instructions

1. Preheat oven to 375°F (190°C). Generously grease a 6-cup muffin tin with olive oil.
2. In a large bowl, whip egg whites with za'atar and smoked paprika until frothy (1-2 minutes by hand).
3. Fold in spinach, sun-dried tomatoes, red onion, lemon zest, and nutritional yeast until just combined.
4. Divide mixture evenly among muffin cups, filling each 3/4 full.
5. Sprinkle feta evenly over each cup, gently pressing into batter.
6. Bake 18-20 minutes until golden and centers are set (no jiggle).
7. Let cool 5 minutes in pan, then run a knife around edges before removing.
8. Serve warm with extra za'atar sprinkle and lemon wedge.

Chef's Note

For extra-fluffy texture, avoid overmixing after adding dry ingredients—small lumps are okay!

Make-Ahead Tips

Store cooled cups in airtight container 4 days. Reheat at 300°F for 8 minutes.

Substitutions

Feta → dairy-free feta or nutritional yeast; Egg whites → 8 whole eggs; Za'atar → 1 tsp thyme + 1/2 tsp sesame seeds + 1/2 tsp sumac