The chicken gizzard is a highly underrated part of the bird, often overlooked or discarded, yet it’s packed with nutrients and provides unique benefits. The gizzard is a muscular organ that functions as the bird’s second stomach, and in grain-eating birds, this strong, muscular pouch grinds and digests seeds and grains. Gizzards are particularly prominent in chickens, ducks, and turkeys, although they can be found in most birds.

Many people are unfamiliar with cooking gizzards or shy away from them due to their unfamiliar appearance and label as “offal,” a term often associated with organ meats. However, what many may not realize is that gizzards are highly nutritious, economical, and versatile in the kitchen.

In this article, we’ll dive deep into what chicken gizzards are, their numerous health benefits, and how to incorporate them into your meals. Whether you’re a curious cook or a health-conscious eater, you’ll soon see why gizzards deserve a spot on your plate.

What Are Chicken Gizzards?

To understand chicken gizzards, it helps to think about how a bird’s digestive system works. Birds, unlike mammals, lack teeth and therefore cannot chew their food. Instead, they have developed a unique digestive system where food first travels to the crop, a storage pouch where it softens. From there, it moves to the stomach, where initial digestion occurs. Finally, it reaches the gizzard, which acts as a powerful grinder, breaking down food particles and aiding digestion.

The gizzard is made of thick, muscular walls that work continuously to crush and process hard food items, like seeds and grains. This muscular action gives the gizzard its dense, firm texture, which some people may initially find unusual but can be very satisfying to eat once prepared correctly.

Nutritional Benefits of Chicken Gizzards

Chicken gizzards are a powerhouse of essential nutrients. Here are some reasons why they’re worth adding to your diet:

High Protein Content
Chicken gizzards are incredibly protein-rich, providing around 20 grams of protein per 3-ounce serving. Protein is essential for muscle repair, immune function, and overall cellular health. If you’re an athlete, a fitness enthusiast, or someone who needs high protein in your diet, gizzards are an affordable and efficient source.
Low in Fat
Unlike some other types of meat, gizzards are relatively low in fat, with less than 3 grams per serving. They provide a lean source of protein that can be ideal for those looking to manage their weight or maintain a heart-healthy diet.
Packed with Vitamins
Gizzards are an excellent source of B vitamins, particularly B12 and niacin. Vitamin B12 is crucial for maintaining nerve health, producing red blood cells, and supporting DNA synthesis. Niacin, on the other hand, helps with metabolism, improves skin health, and even has protective cardiovascular benefits.
High in Iron
Iron is an essential mineral that helps prevent anemia, supports energy levels, and improves oxygen circulation in the body. Gizzards are a great source of heme iron, the type of iron most easily absorbed by the body. Adding gizzards to your diet can be especially beneficial for individuals prone to iron deficiency, such as women, vegetarians, or those with iron absorption issues.
Rich in Selenium and Zinc
Selenium, a powerful antioxidant, is essential for thyroid health, immune function, and reducing inflammation. Zinc plays a crucial role in immune health, protein synthesis, and wound healing. Gizzards provide both of these minerals in significant quantities, making them a nutritious addition to any diet.
High in Choline
Choline is an often-overlooked nutrient essential for brain health, liver function, and nerve function. It’s particularly important for pregnant women as it supports fetal brain development. Gizzards are a good source of choline, making them an unexpected superfood for cognitive and liver health.
Why Chicken Gizzards Are a Cost-Effective Protein Source

One of the standout features of chicken gizzards is their affordability. While other meats like chicken breast, beef, or fish can be quite pricey, gizzards are usually available at a fraction of the cost. For budget-conscious individuals or families looking to add high-quality protein to their meals without breaking the bank, gizzards are an ideal choice. Additionally, they can often be purchased in bulk or found at discounted prices, especially at local butcher shops or markets specializing in organ meats.

How to Prepare and Cook Chicken Gizzards

Cooking gizzards may seem intimidating if you’ve never worked with them before, but they’re surprisingly versatile and can be delicious with the right preparation. Here are some popular methods to cook gizzards:

Boiling and Stewing
Gizzards can be tough due to their muscular nature, so boiling them slowly is a great way to tenderize the meat. Boil the gizzards for 30 to 45 minutes in salted water or broth. You can add onions, garlic, bay leaves, and peppercorns to the water for added flavor. After boiling, you can use them in soups, stews, or stir-fries.
Deep-Frying
For a crispy, indulgent treat, try deep-frying chicken gizzards. Coat them in seasoned flour or breadcrumbs, then fry until golden brown. This method creates a crunchy exterior while keeping the inside tender. You can serve fried gizzards with a dipping sauce for a satisfying snack or appetizer.
Sautéing or Stir-Frying
Sautéing gizzards with onions, bell peppers, and spices is another tasty way to enjoy them. First, boil the gizzards for tenderness, then cut them into smaller pieces and cook them in a hot skillet with olive oil or butter. Add seasonings such as garlic, black pepper, paprika, or chili powder to enhance the flavor.
Grilling
Grilling gizzards after marinating them is a great option for a smoky, flavorful dish. A marinade of soy sauce, garlic, and vinegar or lemon juice will help tenderize the meat. After marinating for a few hours, grill them over medium heat until they’re cooked through. Grilled gizzards pair well with vegetables or can be served as a protein-packed snack.
Slow-Cooking
If you’re a fan of slow-cooked meals, try adding gizzards to a slow cooker with vegetables, broth, and herbs. Let them cook for several hours on a low setting. The result is incredibly tender gizzards that practically melt in your mouth. Slow-cooked gizzards are a perfect addition to soups, stews, or casseroles.
Creative Recipe Ideas for Chicken Gizzards

If you’re interested in incorporating chicken gizzards into your meals, here are some delicious recipe ideas:

Gizzard Adobo: A popular Filipino dish, gizzard adobo is made by simmering gizzards in a tangy sauce of soy sauce, vinegar, garlic, and spices. The result is a flavorful dish with a rich, savory sauce that’s perfect over rice.
Gizzard Salad: Add boiled and sliced gizzards to a salad with mixed greens, tomatoes, cucumbers, and a vinaigrette dressing. Gizzards add a unique, chewy texture and a boost of protein to your salad.
Spicy Gizzard Stir-Fry: Stir-fry gizzards with sliced onions, bell peppers, and chili sauce for a spicy kick. This dish is perfect as a main course or as a filling for tacos or wraps.
Gizzard Soup: Add boiled gizzards to a hearty vegetable soup. They pair well with carrots, celery, potatoes, and spices like thyme and bay leaf, making for a nutritious and filling meal.