Don’t let their reputation fool you — gizzards aren’t scraps. They’re nutrient-dense superfoods.
|
Protein
|
~20–24g
|
Supports muscle repair, satiety, immune health
|
|
Vitamin B12
|
Over 75% DV
|
Vital 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 — great for preventing anemia
|
|
Zinc & Selenium
|
Good source
|
Boosts immunity and antioxidant defense
|
|
Choline
|
Rich in choline
|
Supports brain health and liver function
|
|
Low in Fat
|
~2–3g total fat
|
Leaner than chicken thigh or skin
|
They’re also low-carb and keto-friendly — ideal for high-protein diets.
How to Cook Chicken Gizzards (So They’re Tender & Delicious)
Raw gizzards are tough — but with the right method, they turn silky and satisfying.
Step-by-Step: Braised Chicken Gizzards (Classic Tender Method)
What You’ll Need:
1 lb (450g) fresh chicken gizzards
1 tbsp oil (vegetable or olive)
1 onion, sliced
2 cloves garlic, minced
1 cup broth (chicken or vegetable)
1 bay leaf
Salt, pepper, paprika, thyme (or your favorite seasoning blend)
Instructions:
Clean & Trim
Rinse gizzards under cold water
Remove any yellowish membranes or connective tissue
Cut into bite-sized pieces
Sear (Optional)
Heat oil in a pot; brown gizzards for 3–4 minutes per side
Braise Until Tender
Add onions, garlic, herbs, and broth
Bring to a simmer, cover, and cook 60–90 minutes until fork-tender
Finish & Serve
Skim excess fat if needed
Use in stir-fries, tacos, pâtés, or serve over rice
Pro Tip: Pressure cook for 25–30 minutes in an Instant Pot — faster and just as tender.
Easy Ways to Enjoy Gizzards
|
Southern-Style Stew
|
With potatoes, carrots, and black pepper gravy
|
|
Grilled Skewers
|
Marinate in soy, garlic, and ginger — then grill
|
|
Chicken Livers & Gizzards Pâté
|
Blend with butter, herbs, and brandy
|
|
Tacos or Empanadas
|
Shredded, spiced, and stuffed in tortillas
|
|
Soup Base
|
Add to chicken soup or gumbo for extra richness
|
Bonus: Save the cooking liquid — it’s packed with flavor and nutrients!
Common Questions About Gizzards
Are gizzards safe to eat?
Yes! As long as they’re cleaned and cooked thoroughly (internal temp ≥165°F / 74°C), they’re perfectly safe.
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 well for up to 6 months.
Why Eating Gizzards Matters Beyond Nutrition
Choosing to eat gizzards isn’t just about health — it’s about values.
|
Nose-to-Tail Eating
|
Reduces food waste and honors the animal
|
|
Budget-Friendly
|
Often cheaper than breast or tenderloins
|
|
Sustainable Choice
|
Uses every part — better for the planet
|
|
Culinary Adventure
|
Connects you to global food traditions
|
Fun fact: In Brazil, moela (chicken gizzard) is a beloved bar snack — grilled and seasoned with lime.
Final Thoughts
You don’t need to stick to the same cuts forever.
So next time you're at the market… skip the usual. Reach for something bold. Try the gizzard.
Because real food wisdom isn’t about trends. It’s about respect, resourcefulness, and rediscovering what’s already there.
And that kind of meal? It doesn’t just feed your body. It tells a story — one of tradition, taste, and taking nothing for granted.