Chicken gizzards might just be one of the best-kept secrets in the culinary world. Packed with essential nutrients, remarkably affordable, and incredibly delicious when prepared correctly, they deserve a lot more attention than they currently receive. However, many people overlook them simply because they fall into the category of “offal,” a term that often carries an unfairly negative connotation.

If you’ve never given chicken gizzards a chance, you’re missing out on a protein-rich, vitamin-packed, and mineral-dense powerhouse that fuels your body without emptying your wallet. Let’s explore why these underrated gems deserve a spot on your plate and how to prepare them to perfection.

What Exactly Is a Chicken Gizzard?

A chicken gizzard functions as a natural food processor for the bird. Unlike humans, birds don’t have teeth, so instead of chewing their food, it moves into the crop—a small storage pouch—before reaching the gizzard. The gizzard, with its thick, muscular walls, acts as a grinder that breaks down seeds and grains, making digestion possible.

As a result, gizzards develop a dense yet flavorful texture that can become irresistibly tender when cooked properly. This makes them a unique and satisfying meat option for those who appreciate hearty, rich flavors.

Why You Should Eat Chicken Gizzards

1. A Protein Powerhouse

Chicken gizzards are loaded with protein, offering approximately 20 grams per 3-ounce serving. Whether you’re an athlete, a fitness enthusiast, or just someone looking to maintain a healthy diet, gizzards provide an excellent protein source that’s both effective and budget-friendly.

2. Low in Fat, High in Gains

Unlike fattier cuts of meat, chicken gizzards are lean, containing less than 3 grams of fat per serving. This makes them an ideal choice for those monitoring their calorie intake or following a heart-healthy diet while still needing ample protein to support muscle growth and repair.

3. Packed With Essential Vitamins

• Vitamin B12: Supports nerve function, red blood cell production, and sustained energy levels.
• Niacin: Boosts metabolism, promotes skin health, and enhances cardiovascular function.
• Choline: Crucial for brain development, liver health, and fetal growth during pregnancy.

4. Rich in Iron and Minerals

Iron is essential for preventing anemia and maintaining optimal energy levels, while minerals like selenium and zinc play a crucial role in immune function and wound healing. If you struggle with low iron levels, adding gizzards to your diet can be a game-changer. They also provide vitamin C, riboflavin, magnesium, copper, and manganese, making them an all-around nutrient powerhouse.

5. Unbeatable Affordability

With rising meat prices, chicken gizzards remain one of the most budget-friendly protein sources available. A pound of gizzards typically costs just a few dollars, making them an excellent option for families, meal preppers, or anyone looking to stretch their grocery budget while maintaining a high-protein diet.

How to Cook Chicken Gizzards (and Make Them Delicious)

If you’re new to cooking gizzards, don’t be intimidated. They’re incredibly versatile, and with the right technique, they can become melt-in-your-mouth delicious.

1. Boiling and Stewing for Ultimate Tenderness

Gizzards can be tough, but slow-cooking them transforms their texture. Boil them for 30-45 minutes with salt, garlic, and spices to make them tender. From there, they can be added to soups, stews, or even stir-fry dishes.

2. Deep-Frying for a Crispy Delight

If you love crunchy textures, deep-frying is the way to go. Coat gizzards in seasoned flour, fry them until golden brown, and serve with your favorite dipping sauce. They make for a perfect snack or appetizer.

3. Sautéing or Stir-Frying for Quick Flavor

Slice boiled gizzards and toss them in a hot pan with onions, bell peppers, and spices. This creates a high-protein stir-fry that pairs well with rice or noodles for a complete meal.

4. Grilling for Smoky Perfection

Marinate gizzards in soy sauce, garlic, and vinegar, then grill them until smoky and slightly charred. Serve with grilled vegetables or a spicy dipping sauce for a deliciously bold flavor.

5. Slow Cooking for Fall-Apart Tenderness

Throw gizzards into a slow cooker with broth, herbs, and vegetables, and let them simmer for a few hours. The longer they cook, the softer and more flavorful they become.

Must-Try Chicken Gizzard Recipes

• Gizzard Adobo: A Filipino classic, simmered in soy sauce, vinegar, and garlic for a savory and tangy dish.
• Spicy Stir-Fried Gizzards: Cooked with chili sauce and vegetables for a kick of heat.
• Gizzard Soup: A comforting, nutrient-rich broth filled with tender gizzards and root vegetables.
• Gizzard Tacos: Crispy, flavorful gizzards stuffed into warm tortillas with fresh salsa and a squeeze of lime.
• Gizzard Salad: A protein-packed salad with crisp greens, tomatoes, and a zesty dressing.

Texture Concerns? Here’s How to Fix That

For those new to gizzards, the chewy texture might take some getting used to. However, cooking them properly—by boiling first and then crisping or stewing—makes them significantly more tender and enjoyable.

It’s also worth noting that, like with any food, moderation is key. While gizzards contain cholesterol, they have less than one gram of saturated fat per serving, making them a relatively healthy choice for most people. If you’re on a strict low-cholesterol diet, consuming them in moderation is advisable.

Are There Any Risks?

While research specifically on gizzards is limited, studies suggest that organ meats, in general, are higher in saturated fats. However, since gizzards contain very little saturated fat, they are unlikely to negatively impact cholesterol levels or cardiovascular health.

One important consideration is that organ meats contain purines, which can increase uric acid levels. If you suffer from gout, limiting your intake of gizzards is recommended.

Additionally, conventional poultry farming practices often involve antibiotic use, which can contribute to antibiotic-resistant bacteria. Choosing organic chicken gizzards is the best way to mitigate this risk and ensure you’re consuming a cleaner, healthier product.

Bottom Line: Give Gizzards a Chance!

If you’re looking for an affordable, nutrient-dense, and protein-rich food, chicken gizzards are a fantastic option. They’re easy to prepare, incredibly versatile, and wildly underrated.

Next time you’re at the grocery store, grab a pack and experiment with one of the cooking methods above. You might just discover your new favorite budget-friendly protein source!

Would you try chicken gizzards? Let us know in the comments!