Chicken gizzards might just be one of the most overlooked and underrated meats in the grocery store today. Often lumped into the category of “offal,” these small, muscular organs don’t always get the recognition they deserve. But don’t let that label fool you—chicken gizzards can be a delicious, nutritious, and incredibly affordable addition to your meals when prepared the right way. If you’ve never tried them or written them off before, it’s time to give chicken gizzards a second look. Not only are they packed with flavor, but they also offer impressive health benefits that make them well worth including in your diet.
For anyone unfamiliar, the chicken gizzard is a thick, powerful muscle that functions as the bird’s natural grinder. Since chickens don’t have teeth, they rely on their gizzards to break down food. As a result, this part of the chicken gets quite a workout, which gives it its dense, firm texture. While that might sound intimidating, when gizzards are cooked properly, they can become tender, flavorful, and extremely satisfying. The trick is in knowing how to cook them so they’re not tough but instead deliciously soft and juicy.
One of the top reasons to add chicken gizzards to your meals is the impressive amount of protein they provide. Just a three-ounce serving contains about 20 grams of protein, which makes them an excellent choice for anyone looking to build muscle, recover after a workout, or simply stay full longer. On top of their protein content, chicken gizzards are naturally low in fat—each serving contains less than three grams of fat—making them a heart-healthy option for people trying to watch their fat intake or maintain a balanced diet.
Nutritionally speaking, chicken gizzards pack a powerful punch beyond just protein. They’re rich in vitamin B12, a nutrient that supports nerve health, helps form red blood cells, and aids in energy production. They also offer plenty of niacin, also known as vitamin B3, which boosts brain function and supports healthy skin. Choline, another key nutrient found in chicken gizzards, plays an important role in liver health and brain function. It’s especially beneficial for pregnant women, as it supports fetal development. Beyond vitamins, chicken gizzards are an excellent source of iron, helping to prevent anemia and boost energy levels. They also provide other important minerals like selenium and zinc, which support immune function and wound healing. You’ll even find magnesium, copper, manganese, and a bit of vitamin C, making chicken gizzards a well-rounded source of nutrients.
One of the best things about chicken gizzards is how affordable they are. In a time when grocery prices seem to be going up constantly, gizzards remain one of the cheapest sources of high-quality protein available. You can often pick up a pound for just a few dollars. For families trying to stick to a food budget, meal preppers, or anyone looking to get the most nutrition for their money, chicken gizzards are a smart and economical choice.
If you’re new to cooking chicken gizzards, there are plenty of easy methods to get started, and with a little practice, you’ll be amazed at how versatile they are. Start by boiling or simmering them. A slow simmer for 30 to 45 minutes with some salt, garlic, and spices will result in tender gizzards that are perfect for stews or soups. If you’re craving something crunchy, you can deep-fry them. After boiling, coat them in seasoned flour and fry until they’re golden brown—serve with your favorite dipping sauce for an irresistible appetizer. For a quick meal, try slicing them up and sautéing or stir-frying with onions, peppers, and spices. Serve over rice or noodles for a delicious, protein-packed dish. Grilling is another fantastic option; marinate them in soy sauce, garlic, and vinegar, and toss them on the grill until they develop a smoky char. And if you prefer a hands-off approach, toss them into a slow cooker with broth, herbs, and vegetables and let them cook low and slow until they’re melt-in-your-mouth tender.
Chicken gizzards are enjoyed in many cuisines around the world. Popular dishes include Filipino Gizzard Adobo, where they’re simmered in a savory mix of soy sauce, vinegar, and garlic. Spicy stir-fried gizzards tossed with vegetables and chili sauce are another favorite. They’re also commonly added to hearty soups or served crispy in tacos with salsa and lime. For a lighter option, you can toss them into a salad with fresh greens and a zesty dressing.
If you’re new to chicken gizzards, the texture might take some getting used to. They’re naturally dense and chewy, but when cooked the right way—usually by simmering before frying or grilling—they become tender and enjoyable. While gizzards do contain cholesterol, they’re low in saturated fat, so if you’re watching your cholesterol levels, you can still enjoy them in moderation as part of a healthy diet.
As with any poultry product, it’s a good idea to opt for organic chicken gizzards when possible. Organic choices help you avoid exposure to antibiotics commonly used in conventional farming and make for a healthier, more sustainable option overall.
In conclusion, chicken gizzards are a nutrient-dense, budget-friendly, and versatile protein source that deserves more attention in the kitchen. Whether you boil them, fry them, grill them, or slow cook them, they can be transformed into delicious meals that are both satisfying and healthy. Next time you’re at the grocery store, pick up a pack of chicken gizzards and give them a try—you might just discover your new favorite protein!
