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
1. 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.
2. Iron-Rich
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- 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.
3. 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.
4. Selenium & Zinc
- Selenium supports thyroid function and immunity.
- Zinc helps with wound healing, immune health, and taste/smell sensitivity.
5. Lean & Low-Calorie
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- About 150 calories and only 3g fat per 100g (mostly unsaturated).
- Leaner than dark meat and cheaper than chicken breast.
6. 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)
The key is low, slow, moist heat—gizzards are a working muscle and need time to soften.
Classic Method:
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- 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
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- 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.