The Underrated Superfood: Why You Should Be Eating Chicken Gizzards
Chicken gizzards might just be one of the best-kept secrets in the culinary world. Packed with protein, loaded with essential vitamins, and incredibly budget-friendly, these small but mighty organs deserve way more attention than they get. Yet, many people overlook them simply because they fall under the category of “offal”—a term that unfairly makes them sound unappetizing.
If you’ve never considered adding chicken gizzards to your diet, you’re missing out on a powerhouse of nutrition that can fuel your body without breaking the bank. Let’s explore why these nutrient-dense gems deserve a spot on your plate.
What Are Chicken Gizzards, Exactly?
Think of the gizzard as nature’s built-in food processor for birds. Since chickens don’t have teeth, their food moves into this strong, muscular organ, where it gets ground up for digestion. This process results in a lean, flavorful cut of meat with a unique texture—chewy when raw but tender and delicious when cooked properly.
Why You Should Be Eating Chicken Gizzards
1. A Protein Powerhouse
With around 20 grams of protein per 3-ounce serving, gizzards are an excellent source of lean protein. Whether you’re trying to build muscle, lose weight, or simply maintain a balanced diet, these little cuts of meat deliver a serious protein punch.
2. Low in Fat, High in Nutrition
Unlike some cuts of meat, chicken gizzards are naturally lean, containing less than 3 grams of fat per serving. They’re an excellent option for anyone looking to maintain a heart-healthy diet or keep their calorie intake in check.
3. Packed with Essential Vitamins and Minerals
- Vitamin B12 – Supports red blood cell production and nervous system function.
- Niacin (Vitamin B3) – Helps boost metabolism and improve skin health.
- Choline – Crucial for brain health, liver function, and fetal development.
- Iron – Prevents anemia and keeps your energy levels up.
- Selenium & Zinc – Strengthen the immune system and promote healing.
4. Surprisingly Affordable
In an era of skyrocketing meat prices, chicken gizzards remain one of the most budget-friendly protein sources available. You can often find them for just a few dollars per pound, making them an excellent option for meal preppers and families looking to save money without sacrificing nutrition.
How to Cook Chicken Gizzards (And Make Them Delicious)
If you’re new to cooking gizzards, don’t worry! They’re incredibly versatile and can be prepared in many ways:
1. Boil & Stew for Ultimate Tenderness
Gizzards can be tough, but a slow simmer makes them melt-in-your-mouth tender. Boil them for 30-45 minutes with salt, garlic, and spices, then add them to soups or stews.
2. Deep-Fry for Crispy Goodness
Coat gizzards in seasoned flour, fry until golden brown, and dip them in your favorite sauce. They’re the ultimate crunchy snack!
3. Sauté or Stir-Fry for a Quick Meal
Slice boiled gizzards and toss them in a hot pan with onions, peppers, and spices. Serve with rice or noodles for a high-protein meal.
4. Grill for Smoky Perfection
Marinate gizzards in soy sauce, garlic, and vinegar, then grill them to smoky, charred perfection. Pair with grilled veggies for a flavorful meal.
5. Slow-Cook for Fall-Apart Tenderness
Let gizzards simmer in a slow cooker with broth, herbs, and veggies for a few hours. The longer they cook, the softer they get.
Must-Try Gizzard Recipes
- Gizzard Adobo – A Filipino favorite simmered in soy sauce, vinegar, and garlic.
- Spicy Stir-Fried Gizzards – Tossed in chili sauce with vegetables for a flavorful kick.
- Gizzard Soup – A hearty, comforting broth with tender gizzards and root veggies.
- Gizzard Tacos – Crispy, seasoned gizzards tucked into warm tortillas with salsa and lime.
- Gizzard Salad – A protein-packed salad with greens, tomatoes, and a zesty dressing.
The Only Drawback? The Texture (But You Can Fix That!)
If you’re not used to eating gizzards, their slightly chewy texture might take some getting used to. But with proper cooking techniques—like boiling before frying or slow-cooking—you’ll end up with tender, flavorful bites.
Like all foods, moderation is key. Gizzards contain cholesterol, so if you’re watching your cholesterol intake, enjoy them in reasonable amounts.
Are There Any Risks?
- Purines and Gout – Gizzards contain purines, which can raise uric acid levels. If you have gout, you may want to limit your intake.
- Antibiotics in Poultry – Some factory-farmed chickens are treated with antibiotics, which could lead to drug-resistant bacteria. Opting for organic or free-range gizzards helps reduce this risk.
Final Thoughts: Give Gizzards a Chance!
If you’re looking for an affordable, protein-rich, and nutrient-dense meat option, chicken gizzards are a fantastic choice. They’re easy to cook, incredibly versatile, and a hidden gem in the culinary world.
Next time you’re at the grocery store, grab a pack and try one of these delicious cooking methods. You just might find yourself a new favorite dish!
Would you give chicken gizzards a try? Let us know in the comments!