You love chicken—but have you ever tried the gizzard? Often overlooked in favor of breast or thighs, chicken gizzards are a nutritional powerhouse. Packed with protein, rich in vitamins and minerals, and deeply satisfying when cooked right, this humble offal deserves a spot on your plate.
Gizzards are part of a bird’s digestive system—a muscular grinder that breaks down food without teeth. While it might sound unusual, gizzards are celebrated in cuisines around the world:
Stir-fried on Chinese streets
Braised in Southern stews
Grilled in Brazilian churrasco
Simmered in West African soups
Eating gizzards is about more than nutrition—it’s about flavor, tradition, and making the most of what nature provides.
What Is a Chicken Gizzard?
The gizzard is a strong, muscular organ that grinds food, since birds don’t have teeth. Here’s how it works:
Crop: Food is stored temporarily.
Proventriculus: The “true stomach” begins digestion.
Gizzard: Powerful muscles crush seeds, grains, and grit into digestible bits.
The result? Dense and chewy—yet when cooked properly, gizzards are tender, juicy, and full of savory flavor.
Gizzards are commonly found in chickens, ducks, turkeys, and most birds, often included in the “giblets” package many people discard.
Why Chicken Gizzards Are So Healthy
Don’t let their offal reputation fool you—gizzards are nutritional superstars.
Nutrient Amount Benefit
Protein 20–24g per 100g Supports muscle repair, satiety, and immune health
Vitamin B12 75% DV Essential for nerve function and red blood cell production
Niacin (B3) 50% DV Helps convert food into energy
Iron (Heme Iron) 15% DV Highly absorbable iron, preventing anemia
Zinc & Selenium Good source Boosts immunity and antioxidant defense
Choline Rich Supports brain health and liver function
Fat 2–3g Low in fat and keto-friendly
Bonus: Gizzards are low-carb, lean, and perfect for high-protein diets.
How to Cook Gizzards So They’re Tender & Delicious
Raw gizzards are tough—but with the right technique, they transform into a silky, flavorful dish.
Braised Chicken Gizzards (Classic Method)
Ingredients:
1 lb (450g) chicken gizzards
1 tbsp oil (vegetable or olive)
1 onion, sliced
2 garlic cloves, minced
1 cup broth (chicken or vegetable)
1 bay leaf
Salt, pepper, paprika, thyme (or your favorite seasoning)
Instructions:
Clean & Trim: Rinse gizzards, remove membranes, cut into bite-sized pieces.
Sear (Optional): Brown gizzards in oil for 3–4 minutes per side.
Braise: Add onions, garlic, herbs, and broth. Simmer covered for 60–90 minutes until tender.
Serve: Use in stir-fries, tacos, pâtés, or over rice.
Pro Tip: Pressure cook in an Instant Pot for 25–30 minutes for the same tenderness in less time.
Quick Ways to Enjoy Gizzards
Southern-Style Stew: With potatoes, carrots, and black pepper gravy
Grilled Skewers: Marinate in soy, garlic, and ginger
Chicken Livers & Gizzards Pâté: Blend with butter, herbs, and brandy
Tacos or Empanadas: Shredded and spiced in tortillas
Soup Base: Adds richness to chicken soup or gumbo
Save the cooking liquid—it’s packed with flavor and nutrients!
Common Questions
Are gizzards safe to eat?
Yes! Ensure they’re cleaned and cooked thoroughly (internal temp ≥165°F / 74°C).
Where can I buy them?
Butcher counters
Asian or Latin grocery stores
Farmers markets
Some supermarkets (check frozen section or ask for giblets)
Can I freeze them?
Absolutely! Raw or cooked gizzards freeze up to 6 months.
Why Gizzards Matter Beyond Nutrition
Eating gizzards isn’t just about health—it’s about values:
Nose-to-Tail Eating: Reduces waste and honors the animal
Budget-Friendly: Often cheaper than breast or tenderloins
Sustainable Choice: Uses every part of the animal
Culinary Adventure: Connects you to global food traditions
Fun fact: In Brazil, moela (chicken gizzard) is a popular bar snack—grilled and seasoned with lime.
Final Thoughts
Next time you’re at the market, skip the usual. Reach for something bold. Try chicken gizzards.
Real food wisdom isn’t about trends—it’s about respect, resourcefulness, and rediscovering what’s already on your plate.