Freebirds World Burrito is a popular fast casual Tex-Mex restaurant chain known for its customizable burritos, bowls, tacos, and salads. One of the healthier options on their menu is the cauliflower rice, which can be added to burrito bowls and tacos in place of regular rice. For customers looking to cut carbs or follow a low-carb or keto diet, cauliflower rice is an appealing alternative. But what exactly is in Freebirds’ cauliflower rice? Let’s take a closer look.
Ingredients
According to the Freebirds website, the main ingredients in their cauliflower rice are:
- Riced cauliflower
- Water
- Soybean oil
- Salt
- Spices
So the primary component is simply cauliflower that has been finely chopped or “riced” into rice-sized pieces. Freebirds does not specify exactly which spices they use, but they likely include cumin, garlic powder, onion powder, and other typical taco seasonings.
Nutritional Information
The nutritional information for Freebirds’ cauliflower rice is:
| Nutrition Facts | Amount |
|---|---|
| Calories | 40 |
| Total Fat | 2.5g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 300mg |
| Total Carbohydrates | 3g |
| Dietary Fiber | 1g |
| Sugar | 1g |
| Protein | 2g |
As you can see, a serving of Freebirds cauliflower rice contains only 40 calories and 3g net carbs, which is significantly fewer calories and carbs compared to a serving of regular rice. It provides 2g of protein and 1g of fiber. The sodium content per serving is 13% of the daily recommended value.
Cooking Process
Freebirds was kind enough to share some details on how they make their cauliflower rice:
- Fresh cauliflower florets are rinsed and chopped in a food processor until small crumbles form.
- The riced cauliflower is then lightly sautéed in soybean oil over medium-high heat for 2-3 minutes.
- Water is added and the cauliflower is steamed until slightly softened but still retains some crunch.
- Seasonings like salt, spices, and lime juice are stirred in.
This quick sautéing and steaming gives the cauliflower rice more flavor and better texture compared to simply raw riced cauliflower. The cooking process softens it up while retaining that rice-like texture.
Comparisons to Regular Rice
Let’s compare the nutritional content of Freebirds’ cauliflower rice to traditional white rice:
| Nutrition Facts | Cauliflower Rice (1 serving) | White Rice (1 serving) |
|---|---|---|
| Calories | 40 | 206 |
| Total Fat | 2.5g | 0.4g |
| Carbohydrates | 3g | 44g |
| Fiber | 1g | 0.6g |
| Protein | 2g | 4.2g |
The cauliflower rice is significantly lower in calories, carbs, and fat compared to white rice. It also provides more fiber. The only advantage of white rice is slightly more protein.
Taste and Texture
In terms of taste and texture, cauliflower rice is similar to rice with a mild flavor that absorbs surrounding seasonings well. However, it provides more vegetable flavor compared to white rice. The texture is less fluffy compared to regular rice, but the chopped cauliflower does mimic the grain-like texture of rice.
Cooking Differences
Cauliflower rice requires slightly different cooking methods compared to regular rice to get the proper texture:
- It only needs quick sautéing or steaming rather than boiling.
- It cooks faster than rice, in just 5-10 minutes.
- Overcooking can make it mushy, so less cooking time is needed.
- Pre-cooked cauliflower rice may be drier and need extra moisture.
Benefits of Cauliflower Rice
Here are some of the top benefits that Freebirds’ cauliflower rice provides:
Lower in Calories and Carbs Than Rice
As shown above, cauliflower rice contains far fewer calories and carbs than traditional white or brown rice. For those counting macros or following low-carb, keto, or diabetic diets, swapping cauliflower rice for regular rice is an easy way to cut carbs and calories.
High in Nutrients
Cauliflower rice provides many of the same nutrients as cauliflower, including:
- Vitamin C
- Vitamin K
- Folate
- Potassium
- Fiber
- Antioxidants
It packs a nutritious punch with fewer calories than rice.
Gluten-Free
Since it is made from cauliflower, Freebirds’ cauliflower rice is naturally gluten-free. This makes it a good option for those with celiac disease or gluten intolerance.
Vegetable Serving
Cauliflower rice helps increase vegetable intake, providing a serving of veggies in place of a refined grain like white rice.
Low Glycemic Index
The glycemic index (GI) measures how quickly a food spikes blood sugar levels. Cauliflower rice has a significantly lower GI than white rice, meaning it won’t lead to energy crashes and sugar spikes.
Potential Downsides
Cauliflower rice also has some potential downsides to consider:
Less Filling Than Rice
Since it is lower in calories and carbs, cauliflower rice may be less satiating and filling than regular rice for some people.
More Moisture Needed When Cooking
Cauliflower rice can dry out more easily during cooking compared to rice. Adding extra moisture with broth or water can help.
Doesn’t Reheat as Well
Meals prepped with cauliflower rice may not retain their texture as well when reheating compared to rice. Consume any leftovers within 3-4 days.
Milder Flavor Than Rice
Those who love the flavor of rice may find cauliflower rice too mild or veggie-tasting. More seasoning may be needed to match the rice flavor profile.
Is Freebirds’ Cauliflower Rice Healthy?
Overall, yes – Freebirds’ cauliflower rice is a healthy alternative to regular rice that fits well into a balanced diet. It’s low in calories, carbs, and fat, while providing fiber, nutrients, and antioxidants from cauliflower. It offers a good source of non-starchy vegetables.
Some tips for making Freebirds cauliflower rice even healthier:
- Opt for brown rice if you don’t follow a low-carb diet and want a more filling option.
- Ask for light oil or no oil to lower the fat content.
- Add extra veggies like peppers, onions, or salsa to boost nutrition.
- Skip the cheese, sour cream, and creamy sauces to cut added calories.
- Enjoy it in moderation as part of an overall nutritious diet.
Conclusion
Freebirds’ cauliflower rice is a tasty low-carb, low-calorie alternative to regular rice made from riced cauliflower, water, oil, and seasoning. It provides 40 calories and 3g net carbs per serving. Cauliflower rice offers nutritional benefits like fiber, vitamins, minerals, and antioxidants while being gluten-free and low glycemic. While not quite as filling or flavorful as rice, it’s an easy swap for limiting carbs, calories, and energy crashes. Overall, Freebirds cauliflower rice can be part of a healthy diet when enjoyed in moderation.