What’s the best way to cook kidney? My easy sauteed beef kidney recipe! Learn how to cook cow kidney or ox kidneys to be tender not tough, with delicious flavor. Beef kidneys are packed with protein and naturally Paleo, low carb, keto, and gluten free. Learn where to buy raw beef kidneys, the nutrition benefits of beef kidney, and more!
Do beef kidneys taste good? Cow kidney (female beef cow) and ox kidney (male beef cow) are a strong-tasting organ meat. Luckily, with a good recipe for beef kidney, you can make this offal tender, and reduce the strong taste.
There are two main ways for cooking kidney beef to keep it from getting tough. The first is to use a quick cooking method over high heat, i.e., pan frying or grilling beef kidney. The second is to slow cook it over low heat, as you may do with braising or in a steak and kidney stew.
This ox kidney recipe is my favorite way to cook kidneys. After soaking the kidneys, you can have this beef kidneys recipe cooked in under 15 minutes. All you need is a sharp knife, spatula, and a cast iron skillet to make it.
If you really dislike the taste of kidneys, you can mix them in ground meat mixtures with ground beef. Delicious organ meats are terrific in burgers and other recipes with ground meat when prepared this way.
Jump to:
- 🔪 How to Cook Beef Kidney
- ❓ Do you have to soak kidneys before cooking?
- 🤔 How long does it take beef kidneys to cook?
- 🥩 Other Beef Kidney Recipes
- 💸 Where to buy beef kidney near me?
- 🌡️ Can you freeze beef kidney?
- ⭐ Beef Kidney Nutrition
- 📋 Beef Kidney Calories
- 💭 Expert Tips from a Dietitian
- FAQs
- 👩🏻🍳 Other Recipes for Organ Meats
- The Disclaimer…
- 📖 Recipe
🔪 How to Cook Beef Kidney
How do you prepare beef kidneys? Here are the step-by-step directions:
- Thaw frozen beef kidney by letting it defrost in the fridge for 24-48 hours.
- Clean beef kidneys by cutting them in half lengthwise with a sharp knife. Then trim the white lining and white core/fat from the center. (See photos.) Kidney fat can be rendered into tallow, if you wish.
- Soak the beef kidneys in buttermilk for 1-2 hours in the refrigerator. (I needed about 2 cups of buttermilk to cover the kidney pieces.) Do not skip this step!
- After soaking, rinse the beef kidney pieces and pat them dry. If the kidneys still have an off-putting aroma, you can rub them with a little baking soda and rinse again. (I skipped this step this time.)
- Cut the kidney into small cubes (½-1 inch or 1.27-2.54 cm). Season them with salt and pepper.
- Heat 3 tablespoons of cooking oil in a cast iron skillet. Add the kidney pieces and brown for 3-5 minutes over medium-high heat, stirring and flipping them occasionally. They toughen quickly when cooked and can become rubbery, so watch them closely.
- Set the beef kidney pieces aside on a plate. Add 1 large thinly sliced onion, 1 cup sliced mushrooms, and 3 minced cloves garlic to the hot skillet. Soften them over medium-high heat, stirring occasionally, for about 10 minutes.
- Add ¼ cup red wine and the beef kidney cubes to the skillet. Stir to pick up any onions that have stuck to the skillet, and serve.
Seasoning Cow Kidney
I kept the seasonings simple in this dish. However, don’t be afraid to spice things up! Here are some seasonings to use for beef kidney:
- Salt and black pepper
- Steak seasoning
- Rosemary
- Thyme
- Parsley
- Oregano
- Basil
- Red pepper flakes
- Cayenne pepper
You could also sprinkle cooked, crumbled bacon on the beef kidneys after cooking. Yum!
❓ Do you have to soak kidneys before cooking?
Yes, I highly recommend soaking the beef kidneys in buttermilk before cooking. A mixture of water and lemon juice may also be used. However, you may be able to skip the soak if you’re boiling beef kidneys.
Why do you soak kidneys in milk?
Soaking beef kidney in milk tenderizes the kidney and is the answer to how do you get rid of beef kidney smell. The kidney is the organ that makes urine (pee), so it can be smelly if not soaked before cooking. Beef kidneys are tougher than some other types of kidneys (e.g., lamb kidney, veal kidney), and can benefit from tenderizing.
🤔 How long does it take beef kidneys to cook?
In this recipe, we’re cooking beef kidneys for 3-5 minutes. Like beef steak, the minimum safe internal temp for beef kidney is 145F (63C). You can use a meat thermometer to ensure the food has reached the safe temp.
Unfortunately, you may find the beef kidney is quite tough at 145F (63C). Like steaks, some prefer beef kidney at more of a medium-rare doneness.
🥩 Other Beef Kidney Recipes
How to cook beef kidney Jamaican style? Can you fry beef kidney? Here are a few more ways to use beef kidney:
- Learn how to fry ox kidneys here
- Steak and kidney pie
- Jamaican beef kidney recipe here
- Vietnamese beef kidney recipe here
- Chinese beef kidney recipe here
- Mexican beef kidney recipe here
- Steak and kidney pudding
- Steak and kidney casserole
- Grilled kidney recipe here
- Beef kidney recipe (Indian) here (lamb kidney typically used)
- Beef kidney recipe (French) here
💸 Where to buy beef kidney near me?
The beef kidney price can vary greatly, and you can usually save money buying it locally. Check with butcher shops, beef farmers, or international food markets for cheap beef kidney. I wasn’t able to find beef kidney at Walmart, Whole Foods or the mainstream grocery stores in my area.
If you have no luck locally, you can buy beef kidneys online. US Wellness Meats occasionally has grass finished and grass fed beef kidney available, which you can purchase here. At the time of writing, it costs $8.58 per pound.
One beef kidney typically weighs 1 lb (0.45 kg), the perfect size to feed a family of four. Make sure the beef kidney you purchase was produced for human consumption (not pets).
Another option is to purchase a blend of ground beef with heart, liver and kidney. You can get it here.
🌡️ Can you freeze beef kidney?
Cooked and raw beef kidneys are highly perishable and can be kept up to 1-2 days in the refrigerator. However, some sources say they may last up to 3-4 days under refrigeration.
Both raw and cooked beef kidneys can be frozen. I recommend storing them in a vacuum sealed freezer bag for long-term freezer storage. Cooked ox kidney is best enjoyed freshly prepared, not chilled and reheated.
What to serve with beef kidney?
This cow kidney recipe goes great with toast, crostini, or chips. You can also serve it with pasta, mashed potato, sweet potato, or rice. Here are some other side dishes for beef kidneys:
⭐ Beef Kidney Nutrition
What are the beef kidney health benefits? Here are the nutrition facts for beef kidneys (per Cronometer for 4 ounces/113 grams):
- Calories: 112
- Carbs: 0 gram
- Fiber: 0 grams
- Fat: 3.5 grams
- Saturated fat: 0.66 grams
- Cholesterol: 466 mg
- Protein: 20 grams
- Thiamin: 27% DV
- Riboflavin: 189% DV
- Niacin: 46% DV
- Pantothenic Acid (Vitamin B5): 45% DV
- Vitamin B6: 38% DV
- Vitamin B12: 520% DV
- Folate: 28% DV
- Vitamin A: 32% DV
- Vitamin C: 18% DV
- Vitamin D: 13% DV
- Calcium: 1.5% DV
- Iron: 29% DV
- Magnesium: 5% DV
- Phosphorus: 29% DV
- Potassium: 9% DV
- Selenium: 228% DV
- Sodium: 8.6% DV
- Zinc: 15% DV
Beef kidney is a lean protein, and low calorie and low fat compared to many other cuts of beef. Though it’s high in cholesterol, we generally look at lowering saturated fat to lower blood cholesterol levels, not dietary cholesterol. Luckily, beef kidney is low in saturated fat.
How much protein is in a cow kidney? Four ounces (113g) of beef kidney provides 20 grams of protein.
The overall profile of beef kidney nutrients is quite impressive. Beef kidney is an excellent source of many B vitamins (thiamin, riboflavin, niacin, vitamin B5, vitamin B6, folate, vitamin B12) and vitamin A.
B vitamins are water-soluble and not stored by the body in large amounts. Thus, there should not be concern that the high amounts of riboflavin and vitamin B12 in a serving of beef kidney could lead to toxicity.
Beef kidney is also high in bioavailable heme iron, as well as selenium and phosphorus. It’s also a good source of zinc.
Additionally, beef kidney is a good source of vitamin D, a rare find among unfortified foods. In its raw form, it’s rich in vitamin C, though some of this nutrient will be lost in cooking.
📋 Beef Kidney Calories
How many calories in beef kidneys? Raw beef kidneys have 112 calories per 4 ounces (113 grams). This beef kidney recipe has 235 calories, 4.7 grams net carbs, and 21.3 grams protein per serving.
💭 Expert Tips from a Dietitian
This is a level 2 recipe (transition or weight maintenance). Are kidneys healthy to eat? Packed with highly bioavailable iron and zinc, and rich in B-complex vitamins, cow kidneys are definitely nutritious. However, whether a food is “healthy” determines on who’s eating it!
For example, if you’re on a low purine diet (such as for gout), beef kidney is not a good choice. That’s because beef kidneys are a high purine food that can contribute to high levels of uric acid in the blood. The uric acid isn’t adequately cleared by the body in gout, and can harden into crystals that cause pain (source).
Beef kidney is a lean protein, but you’re cooking it in oil, so this recipe is not low fat. Choose a heart healthy fat, such as olive oil, if you’d like to keep the saturated fat low. You can reduce the amount of added oil to 1 tablespoon to make the recipe lower calorie.
For a low carb or keto meal, serve beef kidney with non-starchy veggies, such as riced cauliflower. Beef kidney is very strong tasting, so picky eaters and other kids may prefer it ground and mixed into burger beef.
FAQs
Some consider veal kidneys (AKA calves’ kidneys) the best because they’re the most tender and very flavorful. This, of course, is a matter of opinion, and you may feel differently.
In the US, the general food safety rule is that you should not eat raw meats, including beef kidney. This may help reduce your risk of food poisoning.
No, beef kidney is likely not kosher. Those following the kosher diet abstain from eating cheilev, certain fats around the hindquarters of cattle (source). It’s not typically commercially viable to carry out this fat removal procedure. As a result, meat from the hindquarters of cattle (including kidneys) will usually not be kosher.
Beef kidney is only Halal if it has been slaughtered and prepared to make it Halal. You can find a variety of Halal meats, including Halal beef kidney, for purchase online.
Yes, beef kidney can be fed to dogs. However, it should only make up a small portion of the dog’s total diet.
👩🏻🍳 Other Recipes for Organ Meats
Looking for more organ meat recipes? Try these:
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The Disclaimer…
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be wildly inaccurate, so please don't sweat the numbers too much.
For more information on how the three recipe levels may help with a weight management goal, refer to my overnight oats no sugar post. Let's get cooking!
📖 Recipe
Beef Kidney Recipe (How to Cook Cow Kidney or Ox Kidneys)
Equipment
Ingredients
- 1 lb. beef kidney 454 grams
- 2 cups buttermilk
- salt and pepper, to taste
- 3 tablespoons oil (I used avocado oil)
- 1 large onion (quartered and thinly sliced)
- 1 cup sliced mushrooms
- 3 cloves garlic, minced
- ¼ cup red wine
Instructions
- Thaw frozen beef kidney by letting it defrost in the fridge for 24-48 hours.
- Clean beef kidneys by cutting them in half lengthwise with a sharp knife. Then trim the white lining and white core/fat from the center. (See photos in article.)
- Soak the beef kidneys in buttermilk for 1-2 hours in the refrigerator. Do not skip this step!
- After soaking, rinse the beef kidney pieces and pat them dry. If the kidneys still have an off-putting aroma, you can rub them with a little baking soda and rinse again. (I usually skip this step.)
- Cut the kidney into small cubes (½-1 inch or 1.27-2.54 cm). Season them with salt and pepper.
- Heat cooking oil in a cast iron skillet. Add the kidney pieces and brown for 3-5 minutes over medium-high heat, stirring and flipping them occasionally. Watch them closely so they don't overcook.
- Set the beef kidney pieces aside on a plate. Add thinly sliced onion, sliced mushrooms, and garlic to the hot skillet. Soften them over medium-high heat, stirring occasionally, for about 10 minutes.
- Add red wine and the beef kidney cubes to the skillet. Stir to pick up any onions that have stuck to the skillet, and serve.
Video
Notes
Nutrition
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