Chicken gizzards may just be the best-kept secret in the food world.
They are packed with nutrients, incredibly affordable, and ridiculously delicious when prepared well. Yet, many people overlook them because they fall under the category of “organ meat” – a term that unjustly makes them sound unappetizing.
If you’ve never tried chicken gizzards, you’re missing out on a powerhouse of proteins, vitamins, and minerals that can fuel your body without emptying your wallet. Let’s delve into why these underrated gems deserve a permanent place on your plate.
What is a Chicken Gizzard Exactly?
Think of the gizzard as the chicken’s natural food processor. Birds don’t have teeth, so instead of chewing, their food passes through the crop (a storage sac) and then into the gizzard, which acts as a super-strong grinder. With its thick, muscular walls, it pulverizes seeds and grains, enabling digestion.
The result? A lean, flavorful piece of meat with a dense, chewable texture that becomes incredibly tender when cooked properly.
Why You Should Eat Gizzards
1. They are a Protein Powerhouse
Gizzards are loaded with proteins – about 20 grams per 3-ounce serving. Whether you’re a gym enthusiast, an athlete, or just aiming to build muscles, they are a fantastic (and affordable!) protein source.
2. Low in Fat, High in Benefits
Unlike some other types of meats, chicken gizzards are super lean and contain less than 3 grams of fat per serving. This makes them a great choice for anyone watching their calorie intake or following a heart-healthy diet.
3. Packed with Essential Vitamins
- Vitamin B12: Essential for nerve function, red blood cell production, and energy levels.
- Niacin: Boosts metabolism, enhances skin health, and supports heart health.
- Choline: Crucial for brain health, liver function, and fetal development during pregnancy.
4. Rich in Iron and Minerals
Iron helps prevent anemia and keeps your energy levels up, while selenium and zinc support your immune system and promote healing. If you’re prone to iron deficiency, gizzards can help you. Gizzards are also a good source of vitamin C, riboflavin, magnesium, copper, and manganese.
5. They are Incredibly Affordable
In a world where meat prices are skyrocketing, chicken gizzards remain one of the most budget-friendly protein sources out there. You can often buy a pound for just a few dollars, making them perfect for families, meal preppers, or anyone looking to save money without compromising on nutrition.
How to Cook Chicken Gizzards (Without Ruining Them)
If you’ve never cooked gizzards before, don’t worry. They are incredibly versatile, and with the right technique, they turn out delicious.
1. Boil and Simmer for Ultimate Tenderness
Gizzards can be tough, but simmering them slowly makes them melt-in-your-mouth tender. Boil them for 30-45 minutes with salt, garlic, and herbs, then add them to soups or stews.
2. Fry for Crispy Treats
Want something crispy? Coat the gizzards in seasoned flour, fry them to a golden brown, and dip them in your favorite sauce. It’s actually the ultimate bar snack.
3. Sauté or Stir-Fry for Quick and Easy Flavor
Slice cooked gizzards and toss them in a hot pan with onions, bell peppers, and spices. The result? A protein-rich stir-fry dish that pairs perfectly with rice or noodles.
4. Grill for Smoky Perfection
Marinate gizzards in soy sauce, garlic, and vinegar, then grill them to a smoky, charred perfection. Serve with grilled vegetables or a dipping sauce.
5. Slow Cook for Fall-Off-the-Bone Tenderness
Toss gizzards in a slow cooker with broth, herbs, and vegetables, and let them simmer for a few hours. The longer they cook, the more tender they become.
Recipes You Must Try
- Gizzard Adobo: A Filipino favorite – braised in soy sauce, vinegar, and garlic for a spicy, savory dish.
- Spicy Stir-Fried Gizzards: Drenched in chili sauce with vegetables for a fiery kick.
- Gizzard Soup: A hearty, comforting broth with tender gizzards and root vegetables.
- Gizzard Tacos: Crispy, zesty gizzards stuffed in warm tortillas with salsa and lime.
- Gizzard Salad: A protein-packed salad with vegetables, tomatoes, and a zesty dressing.
The Only Downside? The Texture (But You Can Fix That!)
I won’t sugarcoat it: if you’re new to gizzards, you might need some time to adjust to the chewy texture. But when cooked well (boiling first, then crisping or stewing), they become tender and juicy.
And as with everything, moderation is key. Gizzards contain cholesterol, so if you’re on a strict low-cholesterol diet, it’s best to enjoy them in moderation.
Are There Risks?
There have been few studies specifically on gizzards.
As noted by Medical News Today, some types of organ meats are high in saturated fat. If your cholesterol levels are above normal, enjoy these foods in moderation. However, gizzards contain less than one gram of saturated fat per serving, so they are unlikely to affect blood cholesterol levels or cardiovascular health.
Researchers also point out that organ meats contain purines and should be avoided by people with gout. These organic compounds increase uric acid levels and can trigger gout attacks.
If you think you’re consuming too much chicken, including gizzards, consider switching to organic brands. Farmers often use antibiotics to prevent illnesses in chickens. A diet high in poultry can promote the development of antibiotic-resistant bacteria, which according to The Guardian claims over 23,000 lives annually in the United States. The only way to limit these risks is to go organic.
Conclusion: Give Gizzards a Chance!
If you’re seeking a protein-rich, nutritious, and super affordable meat option, organic chicken gizzards are the way to go. They are easy to prepare, incredibly versatile, and vastly underrated.
Next time you’re at the supermarket, grab a pack and try one of these cooking methods. You might just discover your new favorite budget-friendly protein!
Would you try chicken gizzards? Let us know in the comments!
