Chicken gizzards might just be one of the most underrated foods in the culinary world. These small, muscular organs are often ignored simply because they fall into the category of “offal,” which many people mistakenly assume means they’re not worth eating. But don’t let that label fool you. When cooked properly, chicken gizzards are not only flavorful but also packed with important nutrients. They’re also one of the most affordable sources of protein you can find at the grocery store. If you’ve never thought about including chicken gizzards in your meals before, it might be time to take a closer look at why they deserve a spot on your plate and how you can make them taste incredible.
So, what exactly is a chicken gizzard? Think of it as nature’s food processor. Chickens don’t have teeth, so they rely on their gizzards to grind up food. The gizzard is a thick, powerful muscle that does a lot of work, which is why the texture can be dense. But with the right cooking methods, that tough texture can transform into something tender, juicy, and downright delicious. Many people who try chicken gizzards for the first time are pleasantly surprised by how tasty they are when prepared correctly.
One of the top reasons to add chicken gizzards to your diet is their impressive protein content. A three-ounce serving contains about 20 grams of protein, making them a fantastic choice for anyone looking to build muscle, recover from workouts, or simply enjoy a filling, satisfying meal. On top of being high in protein, chicken gizzards are low in fat. They contain less than three grams of fat per serving, which makes them a heart-healthy option for anyone trying to keep their diet balanced. Despite being low in fat, they’re still packed with flavor, which is part of their charm.
Chicken gizzards are also loaded with important vitamins and minerals. They’re rich in vitamin B12, which plays a key role in nerve health, red blood cell production, and keeping your energy levels up. They also contain niacin, or vitamin B3, which helps support brain function, maintain healthy skin, and boost your metabolism. Another important nutrient found in chicken gizzards is choline. Choline is essential for brain health and liver function, and it’s particularly important during pregnancy for fetal development. In addition to these vitamins, chicken gizzards are an excellent source of iron, which can help prevent anemia and maintain energy levels. They also offer selenium and zinc, both of which support immune health and promote wound healing. Plus, they provide smaller amounts of magnesium, copper, manganese, and even a bit of vitamin C.
Another reason to consider adding chicken gizzards to your diet is their affordability. With grocery prices constantly on the rise, finding budget-friendly protein sources is more important than ever. Chicken gizzards are one of the cheapest meats you can buy, usually costing just a few dollars per pound. They’re a great option for families, meal preppers, or anyone trying to stretch their food budget without sacrificing nutrition.
If you’re new to cooking chicken gizzards, don’t worry. They’re versatile and easy to prepare once you know the basics. To make them tender, start by simmering them for 30 to 45 minutes in water with a little salt, garlic, and your favorite herbs or spices. This will soften them up and make them perfect for adding to soups or stews. If you’re in the mood for something crispy, try deep-frying them. Coat the boiled gizzards in seasoned flour and fry until golden brown for a crunchy snack that pairs well with your favorite dipping sauce. You can also sauté or stir-fry them. Slice up the cooked gizzards and toss them in a hot pan with onions, peppers, and spices, then serve over rice or noodles for a quick and hearty meal. Grilling is another option. Marinate the gizzards in soy sauce, garlic, and vinegar before throwing them on the grill. The smoky flavor you get from grilling takes them to a whole new level. And if you want a hands-off option, toss them into a slow cooker with broth, herbs, and vegetables, and let them cook on low for a few hours until they’re melt-in-your-mouth tender.
Around the world, chicken gizzards are used in a variety of delicious recipes. In the Philippines, they’re often cooked adobo-style, simmered in a tangy mix of soy sauce, vinegar, and garlic. In other regions, they’re stir-fried with spicy chili sauces, added to soups for extra heartiness, or even served crispy in tacos with fresh salsa and a squeeze of lime. Some people like to slice them up and toss them into salads for a high-protein boost.
The texture of chicken gizzards can take some getting used to if you’re trying them for the first time. They’re naturally dense and chewy, but when cooked properly—by simmering first and then frying or stewing—they become tender and flavorful. One thing to be mindful of is that gizzards do contain cholesterol, so if you’re watching your cholesterol levels, it’s best to enjoy them in moderation.
In terms of health risks, chicken gizzards are generally a healthy choice. They’re low in saturated fat, with less than one gram per serving, and they’re unlikely to negatively impact cholesterol or heart health when eaten in reasonable portions. However, like other organ meats, they contain purines, which can raise uric acid levels. If you have gout or are prone to flare-ups, you might want to limit your intake. And when possible, opt for organic gizzards, since conventional poultry farming often uses antibiotics that can contribute to antibiotic resistance over time.
In conclusion, chicken gizzards are a nutritious, affordable, and delicious protein source that’s easy to prepare and versatile enough to fit into many meals. Whether you simmer, fry, grill, or slow-cook them, they’re worth adding to your recipe lineup. Next time you’re at the store, pick up a pack and give them a try. You might just discover your new favorite protein!
