Often overlooked in favor of breasts or thighs, chicken gizzardsâthe muscular part of a birdâs stomach that grinds foodâare having a well-deserved moment. Packed with protein, iron, and essential nutrients, theyâre a staple in global cuisines (from Southern U.S. soul food to Nigerian stews and Chinese stir-fries) and a budget-friendly superfood hiding in plain sight.
Hereâs why you might want to give them a try.
đŞ Why Chicken Gizzards Are a Nutritional Powerhouse
â 1. Extremely High in Protein
- 22g of complete protein per 3.5 oz (100g)âcomparable to chicken breast.
- Contains all 9 essential amino acids for muscle repair and satiety.
â 2. Rich in Iron (More Than Beef!)
- ~4â6 mg of iron per servingâabout 25â35% of your daily needs.
- Helps prevent fatigue and supports oxygen transport in the blood.
Note: Itâs heme iron (from animal sources), which is more easily absorbed than plant-based iron.
â 3. Excellent Source of B Vitamins
- Especially B12 (crucial for nerve function and energy) and niacin (B3) (supports metabolism).
- Just 3.5 oz provides over 100% of your daily B12 needs.
â 4. Packed with Selenium & Zinc
- Selenium: A powerful antioxidant that supports thyroid health.
- Zinc: Boosts immunity and wound healing.
â 5. Low in Fat & Calories
- Only ~150 calories and 3g fat per 3.5 oz (when cooked without added fat).
- Leaner than dark meatâand far more nutrient-dense.
đ How Cultures Around the World Enjoy Gizzards
- Southern U.S.: Fried crispy with cornmeal, served with gravy or hot sauce.
- Nigeria: Simmered in spicy pepper soup or stewed with tomatoes and peppers.
- China: Stir-fried with garlic, ginger, and chilies.
- Mexico: Used in menudo or grilled as street food (mollejas).
đł How to Cook Chicken Gizzards (So Theyâre Tender, Not Tough)
Gizzards are dense by natureâbut with proper prep, they become tender, flavorful, and deeply satisfying.
Step 1: Clean & Trim
- Rinse well; remove any yellow membrane or grit.
- Pat dry.
Step 2: Tenderize (Key Step!)
- Simmer first: Cover with water or broth; add bay leaf, onion, garlic.
- Cook gently for 45â60 minutes until fork-tender.
- Drain and slice or leave whole.
Step 3: Finish with Flavor
- SautĂŠ: In butter or oil with garlic and herbs.
- Fry: Dredge in seasoned flour and pan-fry until golden.
- Stew: Add to soups, gumbo, or tomato-based sauces.
đĄ Pro Tip: Save the cooking liquidâitâs rich, gelatinous, and perfect for gravy or soup stock!
â ď¸ A Few Considerations
- Chewy if undercooked: Never skip the simmering step!
- Strong flavor: Some find the taste âliveryââsoak in milk or lemon water for 30 mins before cooking to mellow it.
- Moderation: Like organ meats, gizzards are high in purinesâthose with gout should limit intake.
â¤ď¸ The Bottom Line
Chicken gizzards arenât just âoffalââtheyâre affordable, sustainable, and incredibly nourishing. At a time when food waste and nutrition are top concerns, using the whole bird is both wise and delicious.
So next time you see them at the market (often priced under $2/lb!), grab a pack. Slow-simmer, then crisp them up. Your bodyâand your budgetâwill thank you.
âGood food doesnât need to be fancyâit just needs to be used fully, and honored well.â đâ¨
