Chicken gizzards are often overlooked or discarded, yet they are one of the most nutrient-rich parts of the bird. This muscular organ acts as a second stomach, grinding seeds and grains for chickens, ducks, and turkeys.

Though sometimes labeled as “offal,” gizzards are budget-friendly, versatile in cooking, and loaded with essential nutrients. Many avoid them because of their unusual appearance, but when prepared well, they are both flavorful and satisfying.

In this guide, we explore what gizzards are, their health benefits, and how to enjoy them in everyday meals.

Nutritional Benefits of Chicken Gizzards

Chicken gizzards are packed with nutrients that support overall health:

• High in Protein: Around 20g per 3-ounce serving, supporting muscle repair and immune function.
• Low in Fat: Less than 3g per serving, making them a lean protein source.
• Rich in B Vitamins: Excellent source of B12 for nerve health and niacin for metabolism and skin health.
• Iron-Rich: Contains easily absorbed heme iron, which helps prevent anemia and boosts energy.
• Selenium & Zinc: Supports immunity, thyroid function, and wound healing.
• High in Choline: Important for brain and liver health, especially during pregnancy.

How to Prepare and Cook Chicken Gizzards

Cooking gizzards may seem intimidating, but they are versatile and easy to prepare with the right techniques:

• Boiling & Stewing: Simmer in salted water or broth for 30–45 minutes to soften, adding onions, garlic, and spices for flavor.
• Deep-Frying: Coat in seasoned flour and fry until golden brown for a crispy snack.
• Sautéing & Stir-Frying: After boiling, slice and sauté with onions, bell peppers, and spices like garlic and paprika.
• Grilling: Marinate in soy sauce, garlic, and lemon juice, then grill for a smoky, tender bite.
• Slow-Cooking: Cook in a slow cooker with broth and vegetables for a melt-in-your-mouth dish.

Creative Recipe Ideas

• Gizzard Adobo: Slow-cooked gizzards in soy sauce, vinegar, garlic, and spices for tender, tangy, savory bites.
• Gizzard Salad: Add boiled and sliced gizzards to fresh greens, tomatoes, cucumbers, and vinaigrette for a protein-packed salad.
• Spicy Gizzard Stir-Fry: Stir-fry with bell peppers, onions, and chili sauce, or use as a filling for tacos or wraps.
• Gizzard Soup: Simmer with carrots, celery, potatoes, and herbs in a nutrient-rich broth for a comforting soup.

Potential Drawbacks

While nutritious, gizzards contain cholesterol, so moderation is advised for those monitoring blood lipid levels. Some may also find the texture challenging, but proper cooking can make them tender and enjoyable.

Why You Should Add Gizzards to Your Diet

Chicken gizzards are affordable, protein-rich, and packed with essential vitamins and minerals. They offer variety, flavor, and health benefits without stretching your budget.

Give them a try—your body and taste buds will thank you.