Chicken gizzards might be one of the most underrated foods out there—nutritious, inexpensive, and surprisingly delicious when prepared right.
Often dismissed because they fall under the category of “offal,” these small, muscular organs are actually a powerhouse of protein, vitamins, and minerals that deserve far more attention.
What Exactly Is a Chicken Gizzard?
The gizzard acts as a bird’s built-in grinder. Since chickens don’t have teeth, this tough, muscular organ helps them break down food before digestion. When cooked correctly, it transforms into a lean, flavorful piece of meat with a unique texture that becomes tender and juicy.
Why You Should Eat Chicken Gizzards
Gizzards are loaded with benefits:
- Rich in Protein: Each 3-ounce serving packs about 20 grams of protein, making it a perfect choice for athletes, fitness enthusiasts, or anyone looking to build muscle on a budget.
- Low in Fat: With under 3 grams of fat per serving, gizzards are leaner than most meats and fit easily into a heart-healthy or low-calorie diet.
- Full of Vitamins and Minerals: They contain B12, niacin, and choline—nutrients essential for nerve function, metabolism, and brain health. They’re also rich in iron, zinc, selenium, magnesium, and other trace minerals that boost immunity and energy.
- Affordable and Accessible: At a time when most meats are expensive, chicken gizzards remain one of the cheapest, most nutritious protein options available.
How to Cook Them Right
The secret to enjoying gizzards lies in how you prepare them. They can be tough if undercooked but incredibly tender when handled properly.
- Boil or Stew: Simmer with salt, garlic, and herbs for 30–45 minutes until tender—perfect for soups or stews.
- Deep-Fry: Coat in seasoned flour and fry for a crispy, flavorful snack.
- Stir-Fry or Sauté: Toss boiled gizzards with onions, peppers, and spices for a quick, protein-rich meal.
- Grill or Slow-Cook: Marinate and grill for a smoky flavor or cook slowly in broth until they’re fall-apart soft.
Popular dishes around the world include Filipino gizzard adobo, spicy stir-fries, hearty soups, tacos, and even salads with a protein boost.
The Only Downside: Texture and Moderation
The texture of gizzards can be chewy for newcomers, but slow cooking or pre-boiling solves that issue. Like most organ meats, they contain some cholesterol, so people with high cholesterol should enjoy them occasionally.
While generally healthy, organ meats like gizzards contain purines, which can trigger gout in susceptible individuals. Opting for organic chicken is also recommended, as conventional poultry can contain antibiotic residues that contribute to bacterial resistance.
The Bottom Line
Chicken gizzards are an overlooked gem—high in protein, rich in nutrients, and easy on the wallet. Whether stewed, fried, or grilled, they can become a flavorful addition to your weekly meals. If you’re searching for an affordable, healthy, and versatile protein source, it’s time to give chicken gizzards a try—you might just discover your next favorite dish.
