Chicken gizzards are one of those foods that people either love or have never tried. They’re often overlooked, tucked away in the “organ meats” section that many shoppers pass by without a second glance.
But here’s what they’re missing: chicken gizzards are not only affordable, but they’re also packed with protein, iron, zinc, and several essential vitamins and minerals. They’re perfect for anyone looking to add variety to their meals without breaking the bank.
Let’s give gizzards the attention they deserve.
First, What Exactly Is a Gizzard?
The gizzard is a muscular organ in a chicken’s digestive tract. Since birds don’t have teeth, they swallow small stones and grit, which collect in the gizzard. Powerful muscles grind food against this grit, helping break it down for digestion.
When you eat a gizzard, you’re eating this strong, muscular organ—which explains its dense, meaty texture.
Nutritional Benefits: Small Package, Big Impact
The exact nutritional content varies depending on preparation, but cooked chicken gizzards are generally a nutrient-dense food.
Nutrient Approx. Amount per 3.5 oz (100 g) Benefit
Protein ~20 g Supports muscle maintenance, repair, and satiety
Iron ~3.5 mg Helps produce healthy red blood cells
Zinc ~3 mg Supports immune function and wound healing
Vitamin B12 ~1.5 mcg Supports red blood cells and nervous-system function
Selenium ~20 mcg Supports antioxidant defenses and thyroid function
Phosphorus ~200 mg Helps maintain healthy bones and teeth
Fat ~3 g Provides energy while remaining relatively lean
Cholesterol Relatively high Something to consider if you have been advised to limit dietary cholesterol
Key Takeaways
High in protein – An excellent option for supporting muscle maintenance.
Rich in iron – Provides heme iron, which is generally absorbed more efficiently than non-heme iron from plant foods.
Relatively low in fat – A lean source of animal protein, depending on how it’s prepared.
Packed with B vitamins and minerals – Nutrients such as vitamin B12, zinc, selenium, and phosphorus contribute to normal body function.
Affordable – Gizzards are often less expensive than popular cuts such as chicken breast.
Health Benefits of Adding Gizzards to Your Diet
1. Muscle Maintenance and Repair
With a substantial amount of protein per serving, gizzards can be a useful addition to a balanced diet for people who want to maintain muscle mass and support normal tissue repair.
2. Support for Energy and Red Blood Cells
Gizzards provide iron and vitamin B12, both of which play important roles in red blood cell production and normal energy metabolism. A deficiency in either nutrient can contribute to fatigue.
3. Immune Support
Zinc and selenium are important nutrients for normal immune function. They also contribute to the body’s antioxidant defenses.
4. Bone Health
Gizzards provide phosphorus, a mineral that works with other nutrients to help maintain healthy bones and teeth.
5. Budget-Friendly Nutrition
Gizzards are often considerably less expensive than popular cuts of chicken, making them an economical way to add protein and nutrients to your meals.
6. Versatility
Gizzards can be prepared in many different ways. They can be fried, stewed, braised, grilled, or simmered and work well with a wide range of herbs, spices, and sauces.
How to Prepare Chicken Gizzards
Step 1: Clean Thoroughly
Rinse the gizzards under cold running water and remove any visible connective tissue or membrane if necessary. Many commercially prepared gizzards have already been cleaned.
Step 2: Tenderize
Gizzards are tough because they’re a hardworking muscle. You can score them or gently pound them to help improve their texture.
Step 3: Cook Low and Slow
The secret to tender gizzards is long, gentle cooking. Braising, stewing, or slow cooking helps break down the tough muscle fibers and makes them much more tender.
Step 4: Season Generously
Gizzards have a mild, slightly mineral flavor that pairs well with bold seasonings such as garlic, onion, herbs, spices, and chili.
Delicious Ways to Cook Gizzards
1. Fried Gizzards (Southern Style)
Simmer gizzards until tender.
Drain and allow them to cool slightly.
Dredge them in seasoned flour.
Deep-fry until golden and crispy.
Serve with hot sauce or your favorite dipping sauce.
2. Gizzard Stew
Brown the gizzards in a little oil.
Add onions, garlic, carrots, and potatoes.
Cover with broth and simmer until the gizzards are tender.
Season with thyme, bay leaves, and black pepper.
3. Gizzard Adobo (Filipino Style)
Simmer gizzards with soy sauce, vinegar, garlic, and bay leaves.
Continue cooking until the gizzards are tender and the sauce has reduced.
Serve with steamed rice.
4. Grilled Gizzards
Marinate the gizzards in garlic, lemon juice, herbs, and your favorite seasonings.
Simmer or pressure-cook them until tender.
Finish them on a hot grill to give them a delicious charred exterior.
5. Gizzard Curry
Sauté onions, garlic, ginger, and spices.
Add the gizzards and coconut milk.
Simmer until tender and the flavors have developed.
Serve with rice or naan.
6. Gizzard Pâté
Cook the gizzards with shallots and herbs until tender.
Blend them with butter until smooth.
Season to taste and serve on crusty bread.
Tips for Tender Gizzards Every Time
Cook low and slow – Quick cooking can leave gizzards tough and rubbery.
Simmer before frying or grilling – This helps ensure they’re tender on the inside.
Use a pressure cooker – Pressure cooking can significantly reduce the time needed to tenderize gizzards.
Marinate for extra flavor – An overnight marinade can add flavor and may help improve tenderness.
Score or pound them – This can help break up some of the tough muscle fibers.
Where to Buy Gizzards
Grocery stores – Look in the meat or poultry section, where they may be sold fresh or frozen.
Butcher shops – Many butchers can provide fresh gizzards.
Farmers’ markets – Some poultry producers sell gizzards and other organ meats.
Specialty and ethnic markets – Latin American, Asian, African, and other international markets may carry them regularly.
Common Questions About Gizzards
Are Gizzards Healthy?
Yes. Chicken gizzards can be a nutritious addition to a balanced diet. They’re rich in protein and provide nutrients such as iron, zinc, vitamin B12, selenium, and phosphorus.
Do Gizzards Taste Like Chicken?
They have a distinctly chicken-like flavor but tend to be richer and slightly more mineral-tasting than ordinary chicken meat. Their texture is denser and chewier, especially if they’re not cooked long enough.
How Long Do Gizzards Take to Cook?
Cooking time depends on the method. Simmering or stewing may take 1–2 hours or longer to achieve a tender texture, while a pressure cooker can reduce the cooking time considerably. If you’re frying them, it’s usually best to tenderize them first.
Can You Eat Gizzards Raw?
No. Chicken gizzards should not be eaten raw. Always cook poultry and poultry organs thoroughly to reduce the risk of foodborne illness.
Are Gizzards Safe During Pregnancy?
Fully cooked chicken gizzards can be part of a pregnancy diet and provide nutrients such as iron and vitamin B12. However, they should be thoroughly cooked, and pregnant people should follow their healthcare provider’s dietary guidance.
What’s the Difference Between Gizzards and Hearts?
Gizzards are muscular organs that help grind food, while hearts are cardiac muscles that pump blood. Chicken hearts are generally more tender than gizzards and usually require less cooking time.
