Why you should be eating chicken gizzards

Chicken gizzards might just be the best-kept secret in the culinary world.

They are loaded with nutrients, incredibly budget-friendly, and can be absolutely delicious when cooked properly. However, many people overlook them simply because they are classified as “offal”—a term that unfairly gives them a bad reputation.

If you haven’t tried chicken gizzards yet, you’re missing out on a nutritional powerhouse filled with protein, vitamins, and minerals that can energize your body without breaking the bank. Let’s explore why these overlooked treasures should have a regular place on your dining table.

What Exactly Is a Chicken Gizzard?

Consider the gizzard as the bird’s built-in food processor. Since birds lack teeth, their food travels through the crop (a storage area) and then into the gizzard, which functions as a powerful grinder. With its thick, muscular walls, it crushes seeds and grains, facilitating digestion.

The outcome? A lean, tasty piece of meat with a dense, chewy texture that becomes wonderfully tender when cooked properly.

Reasons to Include Chicken Gizzards in Your Diet

1. A Protein Powerhouse

Gizzards are packed with protein—approximately 20 grams in a 3-ounce serving. Whether you’re hitting the gym, participating in sports, or simply aiming to increase muscle mass, they serve as an excellent (and affordable!) source of protein.

2. Low in Fat, High in Benefits

In contrast to many other meats, chicken gizzards are incredibly lean, with less than 3 grams of fat per serving. This makes them an ideal option for those monitoring their calorie consumption or pursuing a heart-healthy lifestyle.

3. Loaded With Vital Vitamins

Vitamin B12: Vital for nerve function, red blood cell creation, and maintaining energy levels.
Niacin: Enhances metabolism, promotes skin health, and supports cardiovascular wellness.
Choline: Important for brain function, liver health, and fetal development during pregnancy.

4. Abundant in Iron and Minerals

Iron is essential for preventing anemia and sustaining energy levels, while selenium and zinc bolster your immune system and aid in recovery. If you struggle with iron deficiency, gizzards can be a significant help. They also provide a good amount of vitamin C, riboflavin, magnesium, copper, and manganese.

5. Incredibly Affordable

In an era where meat prices are soaring, chicken gizzards stand out as one of the most economical protein options available. You can frequently find a pound for just a few dollars—making them ideal for families, meal planners, or anyone wanting to cut costs without compromising on nutrition.

How to Prepare Chicken Gizzards (Without Making Mistakes)

If you’ve never tried cooking gizzards, don’t fret. They are extremely adaptable, and with the proper method, they can become absolutely delicious.

1. Boil & Stew for Maximum Tenderness

Gizzards can be quite tough, but a gentle simmer will make them incredibly tender. Boil them for 30-45 minutes with salt, garlic, and spices, then add them to soups or stews.

2. Deep-Fry for Crunchy Delight

Craving something crispy? Dredge gizzards in seasoned flour, fry them until they are golden brown, and enjoy with your favorite dipping sauce. They make for the perfect bar snack.

3. Sauté or Stir-Fry for Quick & Flavorful Meals

Slice boiled gizzards and toss them in a hot skillet with onions, bell peppers, and spices. The outcome? A protein-packed stir-fry that goes wonderfully with rice or noodles.

4. Grill for Smoky Deliciousness

Marinate gizzards in soy sauce, garlic, and vinegar, then grill them to achieve a smoky, charred finish. Serve alongside grilled vegetables or a tasty dipping sauce.

5. Slow-Cook for Fall-Apart Tenderness

Place gizzards in a slow cooker with broth, herbs, and vegetables, and let them cook for several hours. The longer they simmer, the more tender they become.

Must-Try Gizzard Recipes.

Gizzard Adobo: A beloved Filipino dish—cooked slowly in soy sauce, vinegar, and garlic for a deliciously tangy flavor.

Spicy Stir-Fried Gizzards: Stir-fried with chili sauce and vegetables for an exciting heat.
Gizzard Soup: A warm, hearty broth filled with tender gizzards and root veggies.

Gizzard Tacos: Crunchy, spicy gizzards wrapped in soft tortillas with salsa and lime.

Gizzard Salad: A nutritious salad featuring greens, tomatoes, and a flavorful dressing.

The Only Drawback? The Texture (But You Can Fix That!)

Honestly, if you’re trying gizzards for the first time, the chewy texture might be a bit surprising. However, with the right cooking method (boil first, then either crisp or stew), they can turn out tender and juicy.

Also, as with anything, moderation is important. Gizzards do have cholesterol, so if you’re following a strict low-cholesterol diet, it’s best to enjoy them sparingly.

Are There Any Risks?

There haven’t been many studies specifically on gizzards. According to Medical News Today, some organ meats can be high in saturated fat. If your cholesterol is elevated, it’s wise to consume these foods in moderation. However, gizzards contain less than one gram of saturated fat per serving, making them unlikely to impact blood cholesterol levels or heart health.

Researchers also note that organ meats have purines and should be limited for those with gout. These compounds can increase uric acid levels and may lead to gout flare-ups.

If you suspect you’re consuming too much chicken, including gizzards, consider opting for organic brands. Farmers often administer antibiotics to prevent illness in chickens. A diet high in poultry could contribute to the rise of drug-resistant bacteria, which causes over 23,000 deaths annually in the United States, as reported by The Guardian. The best way to reduce these risks is to choose organic options.

Bottom Line: Consider Gizzards!

If you want a meat choice that’s high in protein, packed with nutrients, and budget-friendly, organic chicken gizzards are perfect. They’re simple to prepare, highly versatile, and often overlooked.

The next time you visit the grocery store, grab a pack and experiment with one of these cooking techniques. You may find your new favorite economical protein!

Would you be willing to try chicken gizzards? Share your thoughts in the comments!