Chicken gizzards may not be the first thing that comes to mind when planning a meal, but they are one of the most underrated sources of nutrition and value. Classified as “offal,” a term that often turns people away, gizzards are far from wasteful. In fact, they provide a hearty dose of protein, essential vitamins, and minerals—all at a fraction of the cost of more common cuts of meat. For anyone looking to balance good health with affordability, gizzards offer a surprisingly practical solution.

To understand gizzards, it helps to know what they are. A gizzard is a tough, muscular part of a chicken’s digestive system, responsible for grinding food since chickens don’t have teeth. Because of this constant use, the organ develops a firm texture, giving gizzards their signature chewiness. While they may seem tough at first bite, the right cooking techniques transform them into tender, flavorful morsels.

Nutritionally, chicken gizzards deliver impressive benefits in a small package. A 3-ounce serving contains around 20 grams of protein while staying low in fat—less than 3 grams per portion. They are also loaded with key nutrients like vitamin B12, niacin, iron, zinc, selenium, and choline. These nutrients support everything from brain function and immunity to red blood cell production and overall energy.

Another major advantage is their affordability. As food costs continue to climb, chicken gizzards remain one of the cheapest and most reliable protein sources on the market. Their low price makes them especially appealing for families, meal preppers, or anyone wanting to stretch their grocery budget without sacrificing nutrition.

When it comes to cooking, gizzards are versatile across cuisines. They can be boiled or slow-cooked for soups and stews, fried or grilled for a crispy or smoky bite, or stir-fried with vegetables for a quick, savory meal. Recipes such as gizzard adobo, gumbo, or spicy stir-fries show how cultures around the world transform this humble cut into beloved comfort food.

Of course, moderation is key. Gizzards contain cholesterol and purines, which people with certain health conditions should watch closely. Opting for organic gizzards, when available, can also reduce exposure to antibiotics. Overall, though, chicken gizzards are a nutrient-dense, flavorful, and budget-friendly food that deserves a spot in more kitchens.