Save to Pinterest I used to overthink lunch until a friend handed me one of these wraps during a busy Saturday afternoon. The balance of sweet honey and sharp mustard coating warm, juicy chicken wrapped in a soft tortilla felt like an instant reset. Since then, it's become my go-to when I need something fast but still want real flavor. It's proof that good food doesn't have to be complicated.
The first time I made these for my kids after school, they didn't even ask what was for dinner the next day. They just assumed more wraps were coming. I remember standing at the counter, watching them devour them without a single complaint about vegetables, and feeling quietly victorious. Sometimes the wins in the kitchen are small but deeply satisfying.
Ingredients
- Chicken tenders: They cook fast and stay tender, which is why I always keep a pack in the freezer for days like this.
- Olive oil: Just enough to get a golden sear without making the chicken greasy.
- Salt, black pepper, and paprika: Simple seasoning that lets the chicken shine without competing with the dressing.
- Dijon mustard: The sharpness here is key; it balances the honey and gives the dressing its backbone.
- Honey: Adds sweetness and helps the dressing cling to everything in the wrap.
- Mayonnaise: Creates that creamy texture; you can swap in Greek yogurt if you want something lighter.
- Lemon juice: A small squeeze brightens the whole dressing and keeps it from feeling heavy.
- Flour tortillas: Soft, pliable, and the perfect vessel for holding everything together.
- Romaine or iceberg lettuce: I like the crunch; it adds freshness and a little textural contrast.
- Tomato and red onion: Optional, but they bring color and a bit of sharpness that I never skip.
Instructions
- Heat the skillet:
- Set your pan over medium heat and add a drizzle of olive oil. Let it warm up until it shimmers slightly but doesn't smoke.
- Season and cook the chicken:
- Sprinkle the tenders with salt, pepper, and paprika, then lay them in the hot pan. Cook for 4 to 5 minutes per side until they're golden and cooked through, then let them rest before slicing.
- Make the honey mustard dressing:
- In a small bowl, whisk together Dijon mustard, honey, mayonnaise, lemon juice, and a pinch of salt and pepper. Taste it and adjust if you want it sweeter or tangier.
- Warm the tortillas:
- Heat each tortilla briefly in a dry skillet or microwave so they're soft and easy to fold. This step makes wrapping so much easier.
- Assemble the wraps:
- Lay a tortilla flat, spread a spoonful of dressing down the center, then layer on lettuce, chicken, tomato, and onion. Drizzle a little more dressing over the top.
- Roll it up:
- Fold in the sides of the tortilla, then roll from the bottom up, tucking tightly as you go. Slice in half and serve right away.
Save to Pinterest One evening, I made these for a friend who'd just moved and was living out of boxes. We sat on her kitchen floor with wraps in hand, laughing about how good food makes even chaos feel manageable. That's when I realized this recipe wasn't just about convenience; it was about showing up for people with something real.
How to Store and Reheat
If you have leftovers, keep the components separate. Store cooked chicken and dressing in airtight containers in the fridge for up to three days. Assemble wraps fresh when you're ready to eat so the tortillas don't get soggy. If you need to pack a wrap for lunch, wrap it tightly in foil or parchment and keep any extra dressing on the side.
Swaps and Add-Ins
I've made this recipe with grilled chicken, baked chicken, even rotisserie chicken from the store when I'm really short on time. Sometimes I add avocado slices, crispy bacon, or shredded cheese if I'm feeling indulgent. You can also swap the flour tortillas for whole wheat or spinach wraps if you want a little more nutrition or color.
Serving Suggestions
These wraps are filling enough on their own, but I like serving them with a handful of kettle chips or a simple side salad. If I'm feeding a crowd, I set out all the ingredients and let everyone build their own. It turns lunch into something interactive and fun.
- Serve with sweet potato fries for a heartier meal.
- Pair with a cold iced tea or lemonade on warm days.
- Pack them for picnics or road trips; they travel well and taste great at room temperature.
Save to Pinterest This wrap has carried me through busy weeks, last-minute dinners, and moments when I just needed something dependable. I hope it does the same for you.
Recipe FAQs
- → Can I use a different cooking method for the chicken?
Yes, absolutely. You can grill or bake the chicken tenders instead of pan-searing. Grilled chicken adds a smoky flavor, while baking is a hands-off approach. Both methods work equally well and maintain the same tenderness.
- → How do I make this wrap lighter?
Substitute Greek yogurt for mayonnaise in the dressing to reduce calories and fat while adding protein. You can also use whole wheat tortillas for added fiber and use grilled chicken instead of pan-seared.
- → What toppings can I add for extra flavor?
Consider adding sliced avocado for creaminess, shredded cheese for richness, crispy bacon for smokiness, or fresh herbs like cilantro or parsley. Pickled vegetables also add a nice tangy crunch.
- → How long can I store the wrapped sandwiches?
Best consumed immediately after assembly. If you need to prepare ahead, keep the components separate and assemble just before eating. Refrigerate wrapped sandwiches for up to 2 hours, though the tortilla may soften.
- → Is this wrap suitable for meal prep?
You can prepare the cooked chicken and dressing ahead and store them separately in containers. Assemble the wraps fresh when ready to eat for optimal texture and freshness.
- → What allergens should I be aware of?
This wrap contains wheat (tortillas), eggs (in mayonnaise), and mustard. Depending on the mayonnaise brand, it may contain soy and gluten. Always check individual ingredient labels for allergen information.