Chicken gizzards are probably one of the most well-kept secrets in the food industry.
They’re packed with nutrients, incredibly affordable, and insanely delicious when cooked properly. However, many people simply ignore them because they fall under the “leftover” category, which unfairly makes them seem unappealing.
If you’ve never tried chicken gizzards, you’re missing out on an amazing source of protein, vitamins, and minerals that help nourish your body without breaking your wallet. Let’s take a look at why these underrated gems deserve a permanent spot on your plate.
What is a chicken gizzard?
The gizzard is a natural organ that helps birds digest their food. Birds don’t have teeth, so food isn’t chewed, but instead enters the crop (a storage pouch) and then moves into the stomach, which works as a super strong grinder. Thanks to its thick muscular walls, it grinds grains and seeds, aiding proper digestion.
The result? A lean, flavorful meat with a dense, juicy texture that becomes incredibly tender when cooked correctly.
Why eat chicken gizzards?
Protein powerhouse
Chicken gizzards are packed with protein—about 20 grams per 85-gram serving. If you love working out, are into sports, or just want to build muscle, this is an excellent (and affordable!) source of protein.
Low in fat, high in benefits
Unlike other meats, chicken gizzards are very lean, with less than 3 grams of fat per serving. This makes them a great option for those watching their calorie intake or following a heart-healthy diet.
Full of essential vitamins
Vitamin B12: Important for proper nerve function, red blood cell formation, and maintaining energy levels.
Niacin: Boosts metabolism, improves skin health, and supports heart health.
Choline: Essential for brain and liver health, as well as fetal development during pregnancy.
Rich in iron and minerals
Iron helps prevent anemia and maintain energy levels, while selenium and zinc support the immune system and promote healing. If you’re prone to iron deficiencies, chicken gizzards can help. They’re also an excellent source of vitamin C, riboflavin, magnesium, copper, and manganese.
Incredibly affordable
In a world where meat prices are soaring, chicken gizzards remain one of the most affordable sources of protein. You can often find them for just a few dollars a pound, making them a perfect option for families, meal preppers, or anyone looking to save money without sacrificing nutrition.
How to properly cook chicken gizzards (without ruining them)?
If you’ve never cooked chicken gizzards, don’t worry. They’re incredibly versatile and can be made absolutely delicious with the right technique.
Slow cooking and simmering for incredible tenderness
Chicken gizzards can be tough, but slow cooking will make them tender and juicy. Simmer them for 30-45 minutes with salt, garlic, and spices, then add them to soups or stews.
Frying for crispy goodness
Want something crispy? Coat chicken gizzards in spicy flour and fry them up until golden, then serve them with your favorite dipping sauce. It’s a great snack for bars.
Sautéing for a quick and tasty result
Cut boiled chicken gizzards into pieces and sauté them in a hot pan with onions, bell peppers, and spices. The result? A protein-packed stew that pairs perfectly with rice or pasta.
Grilling for smoky perfection
Marinate chicken gizzards in soy sauce, garlic, and vinegar, then grill them until they reach smoky, caramelized perfection. Serve with grilled veggies or dipping sauce.
Slow-cooking for amazing flavor
Place chicken gizzards in a slow cooker with beef broth, herbs, and vegetables, then let them cook for several hours. The longer they cook, the more tender they become.
Popular chicken gizzard recipes
Chicken gizzard adobo: A popular Filipino dish where chicken gizzards are cooked in soy sauce, vinegar, and garlic.
Spicy chicken gizzard stew: Cooked with chili and vegetables for a tangy flavor.
Chicken gizzard soup: A hearty and warming soup with chicken gizzards and root vegetables.
Chicken gizzard tacos: Crispy, spicy chicken gizzards in warm tortillas with salsa and lime.
Chicken gizzard salad: A protein-rich salad with veggies, tomatoes, and a spicy dressing.
The only downside? The texture (but that can be fixed!)
I won’t lie: If you’ve never eaten chicken gizzards before, you’ll need to get used to their soft texture. But when cooked right (boiled first, then fried for crispiness or used in stews), they become incredibly tender and juicy.
Plus, like anything, moderation is key. Chicken gizzards contain cholesterol, so if you’re on a low-cholesterol diet, it’s best to consume them sparingly.
Are there any risks?
Not many studies have been done specifically on chicken gizzards. As noted by Medical News Today, some organ meats are high in saturated fats. If you have high cholesterol, you should consume these foods in moderation. Chicken gizzards contain less than 1 gram of saturated fat per serving, so they’re unlikely to impact blood cholesterol or heart health.
Researchers also point out that organ meats contain purines, which can be problematic for people with gout. These organic compounds can raise uric acid levels and trigger flare-ups.
If you think you’re eating too much chicken, including chicken gizzards, consider choosing organic brands. Poultry farmers often use antibiotics to prevent disease in chickens. A diet rich in these antibiotics can lead to the development of antibiotic-resistant bacteria, which cause over 23,000 deaths annually in the U.S., according to The Guardian. To reduce risks, choose organic meat.
Give chicken gizzards a chance!
If you’re looking for meat that’s packed with protein, nutrients, and incredibly affordable, organic chicken gizzards are the way to go. They’re easy to prepare, super versatile, and way too underrated.
