Chicken gizzards might just be one of the most underrated foods out there. Packed with protein, loaded with essential nutrients, and incredibly affordable, these small but mighty cuts of meat deserve way more attention than they get. Yet, many people pass them by, mostly because they fall into the “offal” category—a term that, unfairly, makes them sound unappetizing.
If you’ve never given chicken gizzards a chance, you’re missing out on an absolute powerhouse of nutrition. Not only are they a budget-friendly way to get your protein fix, but they’re also delicious when prepared the right way. Let’s break down why these little-known gems deserve a spot on your plate.
The Secret Behind the Gizzard
Think of a chicken gizzard as the bird’s built-in food processor. Since chickens don’t have teeth, they swallow food whole. That food travels into the crop (a temporary storage pouch) before moving into the gizzard—a strong, muscular organ that grinds up seeds and grains to aid digestion. This constant workout gives gizzards their distinct firm texture, making them lean and flavorful. With the right cooking techniques, they become unbelievably tender and delicious.
Why You Should Be Eating Chicken Gizzards
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An Excellent Source of Protein
A 3-ounce serving of chicken gizzards provides around 20 grams of protein. Whether you’re hitting the gym, trying to build muscle, or simply looking for an affordable way to meet your daily protein needs, gizzards are a fantastic choice. -
Lean and Low in Fat
Unlike many other cuts of meat, chicken gizzards are extremely lean, containing less than 3 grams of fat per serving. This makes them an excellent option for those on a calorie-controlled diet or anyone looking to keep their meals light yet satisfying. -
Loaded with Essential Vitamins and Minerals
- Vitamin B12 – Supports nerve function, red blood cell production, and energy levels.
- Niacin – Boosts metabolism, promotes healthy skin, and supports heart health.
- Choline – Important for brain development, liver function, and fetal growth during pregnancy.
- Iron – Helps prevent anemia and maintains steady energy levels.
- Selenium and Zinc – Essential for immune function and wound healing.
- Incredibly Affordable
While grocery prices continue to rise, chicken gizzards remain one of the most budget-friendly protein sources. You can often find them for just a few dollars per pound, making them perfect for meal prepping, feeding a family, or stretching your grocery budget without sacrificing nutrition.
Cooking Chicken Gizzards the Right Way
If you’ve never cooked gizzards before, don’t worry—they’re versatile, and with the right method, they can be incredibly tender and flavorful.
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Boil & Stew for Ultimate Tenderness
Gizzards can be naturally tough, but simmering them low and slow makes them tender. Boil them for 30-45 minutes with salt, garlic, and spices, then use them in soups, stews, or stir-fries. -
Deep-Fry for Crispy Perfection
For a crispy, snackable treat, coat gizzards in seasoned flour and deep-fry until golden brown. Pair them with your favorite dipping sauce for a crunchy, flavorful bite. -
Sauté or Stir-Fry for a Quick Meal
Boiled gizzards can be sliced and quickly sautéed with onions, bell peppers, and spices for a tasty stir-fry. Serve them with rice or noodles for a balanced meal. -
Grill for Smoky Flavor
Marinate gizzards in soy sauce, garlic, and vinegar, then grill them over high heat for a smoky, charred finish. They make a great addition to skewers or a barbecue platter. -
Slow-Cook for Fall-Apart Texture
Place gizzards in a slow cooker with broth, herbs, and veggies, and let them simmer for hours. The longer they cook, the softer and more flavorful they become.
Must-Try Gizzard Dishes
- Gizzard Adobo – A Filipino favorite, slow-cooked in soy sauce, vinegar, and garlic.
- Spicy Stir-Fried Gizzards – Tossed with chili sauce and vegetables for a spicy, flavorful kick.
- Gizzard Soup – A hearty, comforting broth with root vegetables and tender gizzards.
- Gizzard Tacos – Crispy gizzards stuffed into tortillas with fresh salsa and lime.
- Gizzard Salad – A protein-packed salad with greens, tomatoes, and a zesty dressing.
The Texture Factor: Love It or Fix It
If you’re new to gizzards, the chewy texture might be a surprise. But don’t worry—proper cooking makes all the difference. Boiling or slow-cooking them first helps break down the muscle fibers, leaving you with a much more tender bite. After that, you can crisp them up in a frying pan or incorporate them into your favorite dishes.
Potential Risks and Considerations
While gizzards are packed with nutrients, they do contain cholesterol, so if you’re watching your cholesterol levels, moderation is key. Additionally, like other organ meats, they contain purines, which may contribute to gout flare-ups in those who are sensitive.
If you’re consuming poultry regularly, opting for organic chicken gizzards may be a safer choice, as conventional poultry farming often involves antibiotic use, which can contribute to antibiotic-resistant bacteria.
