Chicken gizzards are often overlooked, but they’re highly nutritious and budget-friendly. Though considered “offal,” they’re rich in protein, vitamins, and minerals, making them a smart choice for health-conscious eaters.

A gizzard is “a muscular part of a chicken’s digestive system that grinds food since chickens don’t have teeth.” This constant work gives them a chewy texture, but with proper cooking, they become tender and flavorful.

Nutritionally, they stand out. A 3-ounce serving has about 20 grams of protein and less than 3 grams of fat. They’re also packed with vitamin B12, niacin, iron, zinc, choline, and selenium—nutrients that support “energy, immune health, brain function, and overall well-being.”

One of their biggest advantages is affordability. As food costs rise, gizzards remain “one of the most cost-effective protein sources available,” perfect for meal prepping or feeding families on a budget.

Cooking methods are versatile: boiling or slow-cooking for stews, frying or grilling for a crispy bite, or stir-frying for quick meals. Popular dishes like gizzard adobo and spicy stir-fries highlight their global appeal. While they contain cholesterol and purines, choosing organic options helps minimize concerns. Overall, gizzards are a nutrient-packed and flavorful addition to any menu.