Chicken gizzards might just be one of the most underrated cuts of meat you’ll find at the grocery store. Often grouped with other organ meats and written off as “offal,” these small, muscular organs deserve a second look. Not only are chicken gizzards packed with flavor when prepared correctly, but they’re also loaded with nutrients and offer one of the most affordable protein sources around. If you’ve never thought about adding them to your meals before, it might be time to reconsider. Once you learn about their nutritional benefits and all the different ways to cook them, chicken gizzards could easily earn a spot on your regular menu.

First, what exactly is a chicken gizzard? It’s essentially the bird’s version of a food processor. Since chickens don’t have teeth, they rely on the gizzard—a thick, muscular part of their digestive system—to grind up their food. Because it works so hard, the gizzard is a dense and lean piece of meat with a texture all its own. While some people find it chewy, if cooked properly, chicken gizzards can be incredibly tender and delicious. They take on flavors beautifully, making them a versatile option in the kitchen.

So why should you be eating chicken gizzards? To start, they’re a protein powerhouse. A modest 3-ounce serving delivers about 20 grams of high-quality protein. Whether you’re trying to build muscle, need a filling meal to get you through a busy day, or are simply looking to add more protein to your diet, chicken gizzards fit the bill. They’re also low in fat, containing less than 3 grams per serving, which makes them a great choice for anyone watching their fat intake or focusing on heart health. Plus, they’re naturally low in calories, giving you plenty of nutritional bang for your buck.

Speaking of nutrients, chicken gizzards are full of them. They’re rich in B vitamins, especially B12 and niacin (vitamin B3). Vitamin B12 helps maintain healthy nerve function, supports red blood cell production, and aids in energy metabolism, while niacin plays a role in maintaining healthy skin and supporting brain function. Gizzards are also an excellent source of choline, which is important for brain health and liver function and is especially beneficial during pregnancy. And if you need more iron in your diet, chicken gizzards deliver. They’re a great source of iron, which helps prevent anemia and keeps your energy levels up. In addition to iron, they contain selenium, zinc, magnesium, copper, manganese, and even a small amount of vitamin C. These minerals help support everything from immune function to wound healing.

Another big plus? Chicken gizzards are incredibly affordable. With grocery prices climbing, finding a nutritious and inexpensive protein source is a win. A pound of chicken gizzards usually costs just a few dollars, making them ideal for families on a budget, meal preppers, or anyone who wants to stretch their food dollars without sacrificing nutrition. They’re easy to find in most grocery stores, often tucked away in the poultry section.

When it comes to cooking chicken gizzards, the possibilities are endless. If you’re new to them, there are a few tried-and-true methods to ensure they turn out delicious. Start by boiling or simmering them. Gizzards can be tough if you rush the cooking process, but if you give them time—about 30 to 45 minutes—they become tender and flavorful. Add a little salt, garlic, and your favorite herbs to the water for extra flavor. Once they’re cooked, you can toss them into stews or soups, where they add a rich, meaty flavor.

If you’re craving something crispy, try deep-frying. Coat your boiled gizzards in seasoned flour and fry them until they’re golden brown. Pair them with a dipping sauce, and you’ve got yourself a satisfying snack or appetizer that rivals any bar food. For a quick and easy meal, sauté or stir-fry boiled gizzards with onions, bell peppers, and spices. Serve them over rice or noodles for a high-protein dish that’s both filling and flavorful. Another great option is to marinate them in soy sauce, garlic, and vinegar, then grill them for a smoky, charred flavor that’s hard to resist. And if you prefer a hands-off approach, toss them into a slow cooker with broth, herbs, and vegetables. Let them cook low and slow until they’re fall-apart tender.

Chicken gizzards are enjoyed in cuisines all over the world. Popular dishes include Filipino-style Gizzard Adobo, simmered in soy sauce, vinegar, and garlic, and spicy stir-fried gizzards tossed with veggies and chili sauce. Some people make hearty soups featuring tender gizzards and root vegetables, while others enjoy them grilled on skewers or tossed in fresh salads for added protein.

While the texture of gizzards might take some getting used to, especially if you’re new to eating organ meats, the right cooking method makes all the difference. And while they are high in cholesterol, eating them in moderation can be part of a healthy diet. As with all poultry products, choosing organic gizzards when possible is a smart move to avoid antibiotics and ensure better quality meat.

In the end, chicken gizzards are a nutritious, affordable, and versatile protein source that deserves a spot on your plate. Next time you’re at the store, grab a pack and try them out—you might just discover your new favorite dish.