You love chicken.
But have you ever tried the gizzard?
Often tossed aside or ignored in favor of breast or thighs, chicken gizzards are one of nature’s most underrated cuts — packed with protein, rich in nutrients, and deeply satisfying when cooked right.
This small but mighty organ is part of a bird’s digestive system — a muscular grinder that breaks down food without teeth. And while it might sound unusual to some, gizzards are a staple in cuisines around the world:
Stir-fried in Chinese street food
Braised in Southern stews
Grilled in Brazilian churrasco
Simmered in West African soups
Let’s uncover why this humble offal deserves a spot on your plate — so you can eat smarter, waste less, and taste something truly special.
Because real flavor isn’t always obvious.
It’s often hidden — waiting to be discovered.
What Is a Chicken Gizzard?
The gizzard is a strong, muscular organ in birds that grinds up food — since they don’t have teeth.
Here’s how it works:
Food goes into the crop (storage pouch)
Moves to the proventriculus (true stomach) for initial digestion
Enters the gizzard, where powerful muscles crush seeds, grains, and grit into digestible bits
The result? A dense, chewy texture — but when cooked properly, it becomes tender, juicy, and full of savory depth.
Found in chickens, ducks, turkeys, and most birds — all part of the “giblets” package many throw away.
Why Chicken Gizzards Are So Good for You
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)
