Chicken Hearts: A Nutritious and Delicious Superfood You Need to Try

Chicken hearts may not be the first thing that comes to mind when planning a meal, but these small, nutrient-rich organs deserve a place in your kitchen. Found in cuisines around the world, chicken hearts are praised for their unique flavor, versatility, and incredible nutritional value. They are a common ingredient in Brazilian churrasco, Asian stir-fries, and comforting stews across Europe.

What makes chicken hearts so special? For one, they’re packed with essential nutrients that can boost your health. Additionally, their affordability and environmental benefits make them an excellent choice for sustainable eating. Whether you’re a foodie looking to experiment with new dishes or someone curious about their health benefits, chicken hearts have much to offer.

In this article, we’ll explore everything you need to know about chicken hearts—from their impressive nutrition profile and health benefits to easy preparation tips and fun facts.

Nutritional Benefits 

Chicken hearts are often called a “superfood” for good reason. Though small in size, they pack a powerful punch of nutrients essential for maintaining a healthy body. Let’s break down their nutritional content and why it’s so beneficial:

High in Protein

Protein is crucial for building and repairing tissues, and chicken hearts are a fantastic source of it. A single serving of chicken hearts (about 3.5 ounces or 100 grams) provides approximately 26 grams of protein, making it an excellent choice for athletes, growing kids, or anyone looking to stay energized.

Rich in Essential Vitamins

Chicken hearts are a powerhouse of B vitamins, particularly vitamin B12, which is essential for brain function, energy production, and red blood cell formation. They also contain vitamin B6, which supports your immune system and helps your body process proteins and carbs efficiently.

Packed with Minerals

One of the standout minerals in chicken hearts is iron, a nutrient necessary for healthy blood circulation. The iron in chicken hearts is heme iron, which is easily absorbed by the body. Additionally, they’re a good source of zinc, which plays a role in immune health, and phosphorus, important for strong bones and teeth.

Low in Calories and Fat

If you’re watching your calorie intake, chicken hearts are an excellent choice. A serving contains just about 150 calories, with only a small amount of fat—most of which is the heart-healthy unsaturated kind. This makes them an ideal protein source for people looking to maintain or lose weight.

A Natural Source of Coenzyme Q10 (CoQ10)

Chicken hearts contain Coenzyme Q10, a compound that supports heart health, reduces inflammation, and boosts energy production. This makes chicken hearts particularly beneficial for people looking to improve cardiovascular health.

Culinary Uses of Chicken Hearts

They are not only nutritious but also incredibly versatile in the kitchen. Their slightly chewy texture and mild, meaty flavor make them a fantastic ingredient in a wide variety of dishes, from appetizers to main courses. Whether grilled, sautéed, or stewed, chicken hearts can add a delightful twist to your meals. Let’s explore their culinary uses and preparation methods.

Traditional Dishes Featuring Chicken Hearts

Chicken hearts have been a staple in many cuisines around the world, celebrated for their flavor and affordability. Here are some traditional dishes where chicken hearts shine:

1. Brazilian Churrasco
   In Brazil, chicken hearts are often skewered and grilled over an open flame as part of churrasco, a popular barbecue tradition. Seasoned simply with garlic, salt, and pepper, these skewers are a must-try for anyone curious about chicken hearts.
2. Asian Stir-Fries
   In many Asian countries, chicken hearts are sliced and stir-fried with soy sauce, garlic, and ginger. They’re often paired with crunchy vegetables like bell peppers or snow peas for a balanced, flavorful dish.
3. European Stews and Soups
   Across Europe, chicken hearts are slow-cooked in hearty stews or soups. For example, in Poland, they’re a common ingredient in krupnik, a barley soup, where their rich flavor enhances the broth.
4. Filipino Adobo
   In the Philippines, chicken hearts are sometimes included in adobo, a dish where meat is simmered in a tangy mix of vinegar, soy sauce, and spices. The result is tender, flavorful hearts that melt in your mouth.

Popular Recipes to Try

You don’t have to travel far to enjoy chicken hearts! Here are some simple, delicious ways to prepare them at home:

1. Garlic Butter Chicken Hearts
   Sauté chicken hearts in a hot skillet with butter, garlic, and fresh parsley. This quick and easy recipe brings out their natural flavor and is perfect as an appetizer or side dish.
2. Grilled Chicken Heart Skewers
   Marinate the hearts in a mix of soy sauce, honey, and spices, then grill them to perfection. The slight char from the grill pairs wonderfully with the tender meat.
3. Chicken Heart Fried Rice
   Dice chicken hearts into small pieces and toss them into fried rice for a protein-packed meal. Add scrambled eggs, vegetables, and your favorite seasoning for a complete dish.
4. Chicken Heart Stew
   Simmer chicken hearts with potatoes, carrots, onions, and a tomato-based broth. This comforting dish is ideal for cold evenings and pairs beautifully with crusty bread.

How to Prepare Chicken Hearts for Cooking

Before cooking chicken hearts, a bit of preparation is necessary to ensure they’re clean and ready for your chosen recipe:

1. Clean the Hearts Thoroughly
   Rinse the chicken hearts under cold water to remove any blood or residue. You can also soak them in saltwater for 15–20 minutes to reduce any strong odors.
2. Trim Excess Fat
   While chicken hearts are lean, they may have small amounts of fat attached. Use kitchen scissors or a knife to trim these off for a cleaner taste.
3. Slice or Leave Whole
   Depending on the dish, you can cook chicken hearts whole or slice them into halves or quarters for faster cooking and better absorption of marinades or seasonings.

Cooking Tips for Delicious Results

1. Don’t Overcook
   Chicken hearts can become rubbery if overcooked. For best results, cook them quickly over high heat or slow-cook them to retain their tenderness.
2. Season Generously
   Chicken hearts have a mild flavor, so they take on seasonings well. Experiment with bold flavors like garlic, paprika, or cumin for a tasty result.
3. Pair with Complementary Ingredients
   Combine chicken hearts with acidic ingredients like lemon juice or vinegar to balance their richness, or add them to dishes with hearty vegetables for a satisfying meal.

Why You Should Add Chicken Hearts to Your Diet

Chicken hearts aren’t just a tasty and affordable protein source—they offer numerous benefits that can positively impact your health, budget, and even the environment. Let’s dive into the compelling reasons why you should consider incorporating chicken hearts into your meals.

Boost Your Health Naturally

1. High-Quality Protein
   Chicken hearts are packed with lean protein, which is essential for building and repairing muscles. For those on a fitness journey, this is a great way to meet your protein needs without consuming too many calories or fat.
2. Heart-Healthy Nutrients
   Thanks to their Coenzyme Q10 (CoQ10) content, chicken hearts can support cardiovascular health. This nutrient helps improve blood circulation, energy production, and overall heart function, making chicken hearts a fitting choice for a healthy lifestyle.
3. Rich in Iron and Vitamin B12
   Iron and vitamin B12 are vital for preventing anemia, a condition that causes fatigue and weakness. Chicken hearts are an excellent source of these nutrients, helping your body produce healthy red blood cells.
4. Improves Brain Function
   Chicken hearts are rich in B vitamins like B6 and B12, which play a crucial role in maintaining brain health. These nutrients help improve memory, focus, and overall cognitive function.
5. Supports Skin and Hair Health
   The zinc and protein content in chicken hearts can promote healthy, glowing skin and strong, shiny hair.

A Sustainable and Affordable Option

1. Cost-Effective Protein Source
   Compared to other meats like chicken breast or steak, chicken hearts are significantly cheaper. This makes them a fantastic option for families looking to save money without compromising on nutrition.
2. Reduces Food Waste
   Eating chicken hearts is a form of nose-to-tail eating, which involves consuming all edible parts of an animal. This practice reduces food waste and makes use of valuable resources that might otherwise go to waste.
3. Environmentally Friendly
   Raising chickens for meat generally has a lower environmental impact compared to larger livestock. By consuming chicken hearts, you’re making the most out of each animal, reducing the overall environmental footprint of your diet.

Versatility in Your Diet

Chicken hearts are an ingredient that fits seamlessly into various diets and cuisines:

• Low-Carb and Keto Diets: With their low carbohydrate content, chicken hearts are perfect for those following a low-carb or ketogenic lifestyle.
• High-Protein Diets: Their high protein content makes them an excellent choice for athletes or anyone focused on muscle building.
• Cultural Cuisine Exploration: Trying dishes with chicken hearts is a great way to explore new culinary traditions and flavors.

Easy to Cook and Enjoy

Chicken hearts don’t require complicated preparation, making them a convenient option for busy households. Their quick cooking time means you can whip up a nutritious meal in no time. From quick stir-fries to hearty stews, chicken hearts offer endless possibilities in the kitchen.

Popular with Chefs and Foodies

Chicken hearts are considered a delicacy in many cuisines, and top chefs around the world love using them to create flavorful dishes. Their mild taste makes them a great canvas for bold seasonings, while their tender texture adds a unique element to any dish.

• Brazilian Steakhouses: At Brazilian churrascarias, chicken hearts are served hot off the grill, often alongside skewers of beef and lamb. These bite-sized morsels are a fan favorite for their smoky flavor and juiciness.
• Asian Street Food: In countries like Japan, the Philippines, and Thailand, chicken hearts are a popular street food item, grilled on skewers and seasoned with soy sauce, ginger, or chili.

Small but Mighty

Despite their size, chicken hearts are nutrient-dense and deliver big benefits in every bite. Because they are a muscle, chicken hearts are high in protein and low in fat, making them an ideal choice for people focused on health and fitness.

Cultural Significance

In many cultures, chicken hearts are seen as more than just food. They carry symbolic meanings and are used in traditional ceremonies and celebrations:

• Symbol of Strength: In some cultures, consuming the heart of an animal is believed to transfer its strength and vitality to the eater.
• Festive Dishes: Chicken hearts are often featured in festive dishes, symbolizing abundance and resourcefulness.

Loved by Pet Owners

Did you know that chicken hearts are not just for humans? They are a popular ingredient in homemade pet food, particularly for dogs and cats. Chicken hearts are rich in taurine, an essential nutrient for heart health in pets, making them a nutritious and affordable addition to their diet.

Easy to Source and Store

Chicken hearts are widely available in grocery stores and butcher shops, often sold fresh or frozen. They’re also long-lasting when stored correctly:

• Fresh Hearts: Keep them in the refrigerator and use them within 1–2 days.
• Frozen Hearts: Store them in the freezer for up to 6 months. When ready to use, thaw them in the refrigerator overnight.

A Staple in Sustainable Cooking

Chicken hearts represent the essence of sustainable cooking, where every part of the animal is used to its fullest potential. By incorporating chicken hearts into your meals, you’re participating in a food tradition that values resourcefulness and minimizes waste.

Frequently Asked Questions (FAQs)

Are chicken hearts healthy?

Yes! Chicken hearts are incredibly healthy and packed with nutrients. They are high in protein, low in calories, and rich in vitamins and minerals like vitamin B12, iron, and zinc. They also contain Coenzyme Q10 (CoQ10), which supports heart health and energy production.

How do chicken hearts taste?

Chicken hearts have a mild, slightly gamey flavor, similar to dark chicken meat. Their texture is tender but has a slight chew, making them a satisfying addition to many dishes. When cooked with bold seasonings or sauces, they take on the flavors beautifully.

How do I prepare chicken hearts?

Preparing chicken hearts is simple:

1. Rinse them under cold water to remove any residue.
2. Trim off any excess fat or connective tissue if desired.
3. Decide whether to cook them whole or slice them into halves or quarters.
4. Season or marinate them before cooking to enhance their flavor.

Can chicken hearts be eaten raw?

It is not recommended to eat chicken hearts raw due to the risk of bacteria like salmonella. Always cook them thoroughly to an internal temperature of 165°F (74°C) to ensure they are safe to eat.

How do I store chicken hearts?

Chicken hearts should be stored properly to maintain freshness:

• Refrigeration: Keep them in the fridge for up to 1–2 days.
• Freezing: Place them in an airtight container or freezer bag and freeze them for up to 6 months. Always thaw frozen hearts in the fridge before cooking.