Chicken gizzards might be the unsung heroes of the culinary world. These small, muscular organs often get overlooked simply because they fall into the category of “offal.” But don’t let that label fool you. When prepared the right way, chicken gizzards are not only delicious but also loaded with nutrients—and they’re one of the most budget-friendly meats you can buy.

If you’ve never given them a chance, it’s time to rethink your plate. Let’s explore why chicken gizzards should be on your menu and how you can cook them to perfection.

What Exactly Is a Chicken Gizzard?

The gizzard is like a bird’s built-in food processor. Since chickens don’t have teeth, they rely on their gizzards to grind up their food. It’s a thick, muscular organ that works hard, which gives the meat its unique texture. If you cook it properly, though, it transforms into something tender, flavorful, and downright crave-worthy.

Top Reasons to Add Chicken Gizzards to Your Diet

1. Protein Powerhouse

If you’re after protein, chicken gizzards deliver in a big way. Just a 3-ounce serving packs about 20 grams of protein. That’s a great option whether you’re hitting the gym, trying to build muscle, or simply need a hearty, satisfying meal without breaking the bank.

2. Low in Fat, Big on Benefits

Watching your fat intake? No problem. Chicken gizzards are naturally lean, with less than 3 grams of fat per serving. They’re an excellent choice for anyone focused on heart health or maintaining a balanced diet.

3. Loaded With Essential Vitamins

These little guys are full of essential nutrients, including:

• Vitamin B12: Supports nerve health, red blood cell formation, and energy production.
• Niacin (Vitamin B3): Helps maintain healthy skin, boosts brain function, and supports your metabolism.
• Choline: Critical for brain health and liver function. It’s also important during pregnancy for fetal development.

4. Rich in Iron and Minerals

Iron deficiency? Chicken gizzards can help. They’re an excellent source of iron, which keeps energy levels up and helps prevent anemia. You’ll also find selenium and zinc, which are great for your immune system and wound healing. Plus, they contain other minerals like magnesium, copper, manganese, and even a little vitamin C.

5. Budget-Friendly and Accessible

Let’s be real—grocery prices are rising, but chicken gizzards remain one of the cheapest protein options around. You can usually pick up a pound for just a few dollars. For families, meal preppers, or anyone trying to stretch their grocery budget, gizzards are a smart choice.

How to Cook Chicken Gizzards (Without Messing Them Up)

If you’re new to cooking gizzards, don’t worry. They’re super versatile, and with the right approach, they can be downright delicious. Here are some easy cooking methods to get you started:

1. Boil and Stew for Tenderness

Gizzards can be a little tough if you rush the cooking process. Simmer them slowly for about 30-45 minutes with a little salt, garlic, and your favorite spices. The result? Tender gizzards that are perfect for stews or soups.

2. Deep-Fry for Crispy Goodness

Craving a crunchy snack? Coat boiled gizzards in seasoned flour and fry them until golden brown. Dip them in your favorite sauce, and you’ve got yourself a bar-worthy appetizer.

3. Sauté or Stir-Fry for a Quick Meal

Slice up boiled gizzards and toss them in a hot skillet with onions, bell peppers, and spices. Serve them over rice or noodles for a high-protein, satisfying meal.

4. Grill for Smoky Perfection

Marinate gizzards in soy sauce, garlic, and vinegar, then throw them on the grill. The smoky, charred flavor is irresistible. Pair them with grilled veggies or a tangy dipping sauce for the full experience.

5. Slow Cook for Ultimate Tenderness

For the easiest prep, toss gizzards into a slow cooker with broth, herbs, and veggies. Let them cook low and slow for a few hours until they’re fall-apart tender.

Must-Try Chicken Gizzard Recipes

If you’re looking for inspiration, here are a few delicious ways people around the world enjoy chicken gizzards:

• Gizzard Adobo: A Filipino classic simmered in soy sauce, vinegar, and garlic. Tangy, savory, and so satisfying.
• Spicy Stir-Fried Gizzards: Tossed with veggies and chili sauce for a kick of heat.
• Gizzard Soup: A comforting, hearty broth filled with tender gizzards and root veggies.
• Gizzard Tacos: Crispy, spicy gizzards tucked into tortillas with salsa and a squeeze of lime.
• Gizzard Salad: A high-protein salad featuring tender gizzards, crisp greens, tomatoes, and a zesty dressing.

The Texture: Love It or Leave It?

We won’t lie—if you’re new to gizzards, the texture can be an adjustment. They’re dense and chewy by nature. But when you simmer them first and then fry or stew them, they become tender and juicy. It’s all about the cooking method!

One thing to keep in mind: gizzards do contain cholesterol. If you’re watching your cholesterol levels closely, enjoy them in moderation.

Are There Any Risks?

Chicken gizzards are generally a healthy addition to your diet, but there are a few things to know:

• They’re low in saturated fat—less than 1 gram per serving—so they’re unlikely to negatively affect cholesterol or heart health.
• Like other organ meats, they contain purines, which can raise uric acid levels. If you have gout or are prone to flare-ups, it’s best to limit your intake.
• Opt for organic gizzards when possible. Conventional poultry farming often involves antibiotics, and consuming a lot of non-organic chicken can contribute to antibiotic resistance over time. Organic choices are safer and healthier.

The Bottom Line: Don’t Overlook Chicken Gizzards!

If you’re on the hunt for a high-protein, nutrient-rich, and affordable meat option, chicken gizzards are a winner. They’re easy to cook, versatile, and delicious when prepared the right way.

Next time you’re at the grocery store, grab a pack and give them a shot. Who knows? They just might become your new favorite go-to protein!

Would you give chicken gizzards a try? Share your thoughts in the comments below!