Chicken Gizzards: A Healthy Food You Should Know About
Don’t judge chicken gizzards by their appearance. They are not just leftovers—they’re packed with important nutrients that can support your health.
Nutritional Benefits
- High in Protein (20–24g per serving): Helps build and repair muscles, keeps you feeling full, and supports your immune system.
- Vitamin B12 (More than 75% of the Daily Value): Important for healthy nerves and making red blood cells.
- Niacin (Vitamin B3) (About 50% of the Daily Value): Helps your body turn food into energy.
- Iron (Heme Iron) (About 15% of the Daily Value): A type of iron your body absorbs easily, which may help prevent iron deficiency.
- Zinc and Selenium: Help strengthen the immune system and protect your cells from damage.
- Choline: Supports brain health and helps keep the liver working properly.
- Low in Fat (About 2–3g per serving): Leaner than many other chicken cuts.
Chicken gizzards are also low in carbohydrates, making them a good choice for people following high-protein or keto-friendly diets.
How to Cook Chicken Gizzards Until They’re Tender
Although raw gizzards are naturally tough, slow cooking makes them soft and flavorful.
Ingredients
- 1 pound (450g) fresh chicken gizzards
- 1 tablespoon vegetable or olive oil
- 1 sliced onion
- 2 cloves garlic, minced
- 1 cup chicken or vegetable broth
- 1 bay leaf
- Salt, pepper, paprika, thyme, or your favorite seasonings
Cooking Instructions
- Clean the Gizzards
- Rinse them well under cold water.
- Remove any yellow membrane or tough tissue.
- Cut them into smaller pieces if desired.
- Brown the Gizzards (Optional)
- Heat the oil in a pot.
- Cook the gizzards for about 3–4 minutes on each side until lightly browned.
- Cook Until Tender
- Add the onion, garlic, seasonings, bay leaf, and broth.
- Bring to a gentle simmer.
- Cover and cook for 60–90 minutes, or until the gizzards are tender enough to pierce easily with a fork.
- Serve
- Remove any extra fat if needed.
- Enjoy them with rice, in stir-fries, tacos, or other favorite dishes.
Quick Tip: If you’re using a pressure cooker or Instant Pot, cook the gizzards for 25–30 minutes to get tender results in less time.
Easy and Tasty Ways to Eat Chicken Gizzards
Here are a few simple ways to enjoy chicken gizzards:
- Southern-Style Stew: Cook them with potatoes, carrots, and a rich black pepper gravy.
- Grilled Skewers: Marinate them in soy sauce, garlic, and ginger before grilling.
- Chicken Liver and Gizzard Pâté: Blend cooked gizzards and chicken livers with butter, herbs, and a little brandy for a smooth spread.
- Tacos or Empanadas: Shred the cooked gizzards, season them well, and use them as a filling.
- Soup: Add them to chicken soup, gumbo, or other broths for extra flavor.
Tip: Don’t throw away the cooking broth—it contains plenty of flavor and nutrients.
Frequently Asked Questions
Are chicken gizzards safe to eat?
Yes. When they are cleaned properly and cooked to an internal temperature of at least 165°F (74°C), they are safe to eat.
Where can you buy them?
You can usually find chicken gizzards at:
- Local butcher shops
- Asian or Latin grocery stores
- Farmers markets
- Some supermarkets, especially in the frozen section or with the giblets
Can you freeze them?
Yes. Both raw and cooked chicken gizzards can be frozen for up to six months.
Why Choose Chicken Gizzards?
Eating chicken gizzards offers benefits beyond nutrition.
- Reduces Food Waste: Using more parts of the chicken helps reduce waste and makes better use of the animal.
- Budget-Friendly: Gizzards are often less expensive than chicken breast or tenderloin.
- More Sustainable: Using every edible part of the chicken can support a more sustainable way of eating.
- Try Something New: Gizzards are enjoyed in many countries and are part of a variety of traditional dishes.
Fun Fact: In Brazil, moela (chicken gizzards) is a popular snack that is often grilled and served with lime.
Final Thoughts
You don’t have to eat the same cuts of chicken every time. The next time you’re shopping, consider trying chicken gizzards. They’re nutritious, affordable, and can be delicious when prepared well.
Choosing gizzards is more than trying a different food—it can also be a practical way to reduce food waste, save money, and explore traditional recipes from around the world.