In the culinary world, chicken gizzards may be the most underappreciated ingredient.

When cooked properly, chicken gizzards are rich in nutrients, incredibly affordable, and incredibly delicious. However, many people ignore them due to their classification as “offal,” a term that incorrectly suggests they lack appeal.

If you haven’t tried chicken gizzards, you’re missing out on a powerful source of protein, vitamins, and minerals that can nourish your body at an affordable price. Let’s look at why these underappreciated jewels deserve a permanent home on your plate.

What is a chicken gizzard?

Consider the gizzard as the bird’s natural food processor. Birds lack teeth, so instead of chewing, their food passes through the crop (a storage pouch) and into the gizzard, which functions as a powerful grinder. Its strong, muscular walls smash seeds and grains, allowing digestion.

What was the result? The result is a lean, delicious cut of beef with a thick, chewy texture that becomes extremely soft when cooked properly.

Why You Should Eat Chicken Gizzards: 1. High Protein Content

Gizzards are high in protein—about 20 grams per 3-ounce meal. Whether you’re a gym rat, an athlete, or simply looking to gain muscle, they’re an excellent (and inexpensive!) protein source.

2. Low fat, high gains.

Unlike some other meats, chicken gizzards are extremely lean, with less than 3 grams of fat per serving. This makes them an excellent alternative for anybody limiting their calorie consumption or following a heart-healthy diet.

3. Packed with essential vitamins

Vitamin B12 is essential for nerve function, red blood cell synthesis, and energy levels.

Niacin: Increases metabolism, enhances skin health, and promotes heart health.

Choline is essential for brain health, liver function, and fetal growth when pregnant.

4. Rich in iron and minerals.

Iron prevents anemia and boosts energy levels, while selenium and zinc strengthen the immune system and encourage healing. If you suffer from iron deficiency, gizzards can help. Gizzards are rich in vitamin C, riboflavin, magnesium, copper, and manganese.

5. They’re really cheap.

In a world when meat prices are soaring, chicken gizzards remain one of the most affordable protein sources available. You can typically get a pound for a few dollars, making them ideal for families, meal preppers, and anybody trying to save money without losing nutrients.

How to Cook Chicken Gizzards (Without Screwing Them Up)

If you’ve never cooked gizzards before, don’t worry. They’re quite adaptable, and with the appropriate technique, they make chef’s-kiss delectable.

1. Boil and stew for maximum tenderness.

Gizzards can be rough, but with a lengthy boil, they become melt-in-your-mouth soft. Boil them for 30-45 minutes with salt, garlic, and spices before incorporating them into soups and stews.

2. Deep fry for crispy goodness.

Want something crunchy? Coat the gizzards in seasoned flour, cook till golden brown, and then dip them in your preferred sauce. They’re essentially the perfect bar snack.

3. Sauté or stir-fry for quick and simple flavor.

Slice the cooked gizzards and cook them in a heated skillet with onions, bell peppers, and seasonings. What was the result? This results in a high-protein stir-fry that pairs well with rice or noodles.

4. Grill to smoky perfection.

Marinate gizzards in soy sauce, garlic, and vinegar before grilling to a smoky, charred finish. Serve with grilled vegetables or dipping sauce.

5. Slow cook for fall-apart tenderness.

Put the gizzards in a slow cooker with broth, herbs, and vegetables, and let them simmer for a few hours. The longer they cook, the softer they get.

Must-try gizzard recipes

Gizzard Adobo is a popular Filipino meal made with soy sauce, vinegar, and garlic for a tangy, savory flavor.

Spicy Stir-Fried Gizzards: Toss with chili sauce and vegetables for a spicy bite.

Gizzard Soup: A substantial stew rich in tender gizzards and root vegetables.

Gizzard Tacos: Crispy, spicy gizzards are loaded into heated tortillas with salsa and lime.

Gizzard Salad is a protein-rich salad with greens, tomatoes, and a spicy vinaigrette.

The Only Drawback? The Texture (But You Can Fix It!)

Admittedly, if you’re unfamiliar with gizzards, you may need some time to adjust to their chewy texture. However, if cooked properly (first boiling, then crisping or stewing), they become tender and juicy.

Also, like with everything, moderation is essential. Gizzards contain cholesterol, so if you’re following a rigorous low-cholesterol diet, you should consume them in moderation.

Are there any risks?

There have been few investigations on gizzards in particular. As Medical News Today points out, some organ meats are heavy in saturated fat. If your cholesterol levels are higher than usual, consume these items in moderation. Gizzards have less than one gram of saturated fat per serving, making them unlikely to alter blood cholesterol levels or cardiovascular health.

According to researchers, patients with gout should avoid eating organ meats, as they contain purines. These chemical substances elevate uric acid levels, which may cause gout episodes.

If you consume excessive amounts of chicken, particularly gizzards, try switching to organic products. Farmers commonly use antibiotics to prevent illness in chickens. A diet high in chicken may increase the growth of drug-resistant germs, which kill over 23,000 people in the United States each year, according to The Guardian. The only way to reduce these hazards is to go organic.

Bottom Line: Give Gizzards a chance!

Organic chicken gizzards are a high-protein, nutrient-dense, and cost-effective meat choice. They’re simple to prepare, quite adaptable, and much too undervalued.

When you’re in the grocery store, grab a pack and try one of these cooking methods. You could just find your new favorite budget-friendly protein!