Often overlooked as “offal,” chicken gizzards are actually a nutritional powerhouse—affordable, protein-packed, and sustainable. Once a staple of nose-to-tail cooking, they’re enjoying a comeback—not just for their rich, savory flavor, but for their impressive health benefits.
If you’ve never cooked them, you’re missing out on a lean, iron-rich ingredient celebrated in cuisines from the American South to Asia, Africa, and Latin America.
🐔 Chicken Gizzards: The Superfood You’ve Been Ignoring
🩺 Why You Should Try Chicken Gizzards
- Protein Powerhouse
22g of complete protein per 100g serving—similar to chicken breast.
Contains all 9 essential amino acids for muscle repair, satiety, and metabolism.
- Iron-Rich
4.5–6 mg per serving (25–33% of daily needs).
Mostly heme iron, which your body absorbs better than plant-based sources.
Helpful for preventing or managing anemia.
- Packed with B Vitamins
Over 100% of your daily B12 in one serving—supports brain, nerves, and red blood cells.
Also high in niacin (B3) and riboflavin (B2) for energy and healthy skin.
- Selenium & Zinc
Selenium supports thyroid function and immunity.
Zinc helps with wound healing, immune health, and taste/smell sensitivity.
- Lean & Low-Calorie
About 150 calories and only 3g fat per 100g (mostly unsaturated).
Leaner than dark meat and cheaper than chicken breast.
- Sustainable & Budget-Friendly
Encourages nose-to-tail cooking and reduces food waste.
Often available for under $3/lb at ethnic markets and butcher shops.
🍳 How to Cook Gizzards (Tender, Not Tough)Groceries
The key is low, slow, moist heat—gizzards are a working muscle and need time to soften.
Classic Method:
Clean & Trim: Rinse and remove any lining or silverskin.
Simmer: Cover with water or broth; add bay leaf, garlic, and onion.
Stovetop: 1.5–2 hours until fork-tender
Pressure Cooker: 25–30 minutes on high
Ways to Enjoy:
Sauté with onions and peppers for a stir-fry
Add to gumbo, jambalaya, or fried rice
Bread and fry Southern-style with gravy
Skewer and grill with a soy-ginger glaze
💡 Pro Tip: Soak gizzards in buttermilk or vinegar water for 1–2 hours before cooking for extra tenderness.
🌍 Global Gizzard Favorites
USA (South): Fried gizzards with hot sauce
China: Stir-fried with chili and Sichuan peppercorns
Nigeria: Spicy, smoky “peppered gizzards” street food
Mexico: Mollejas tacos with cilantro and lime
Philippines: Adobong balunbalunan—gizzards simmered in vinegar-soy sauce
⚠️ Things to Keep in Mind
Cholesterol: Higher than breast meat (~250mg per 100g), so enjoy in moderation
Texture: Chewy, like calamari when cooked properly
Source: Choose reputable butchers or organic/free-range suppliers
❤️ The Bottom Line
Chicken gizzards are nutrient-dense, economical, and eco-friendly—a humble superfood hiding in plain sight. They might not be trendy, but they’ve nourished cultures for generations.
Good nutrition doesn’t need a label—it just takes a little courage to try the whole bird
Next time you see gizzards at the market, grab a pack. Simmer them low and slow, season with care, and discover a flavor-packed, budget-friendly ingredient that’s as good for your health as it is for your wallet.