Pin it My kids used to come home from school starving, and I needed something fast that didn't involve another round of boring sandwiches. One afternoon I had leftover chicken tenders in the fridge and a bottle of honey mustard someone brought to a barbecue. I tossed everything into a tortilla, and suddenly I had their full attention. Now it's the wrap they ask for by name, and I've stopped overthinking weeknight dinners.
I once made these for a picnic, wrapping each one tightly in parchment paper so they'd hold together in the cooler. We ate them on a blanket under the trees, and my friend asked if I'd catered it. I laughed because it was just chicken, lettuce, and a five ingredient sauce. But that's the magic of a good wrap: it feels special without trying too hard.
Ingredients
- Chicken tenders: They cook fast and stay juicy, and you can slice them or leave them whole depending on how you like to bite into your wrap.
- Olive oil: Just enough to get a golden crust on the chicken without making it greasy.
- Paprika: Optional, but it adds a hint of warmth and color that makes the chicken look more appealing.
- Dijon mustard: The backbone of the dressing, sharper and more interesting than yellow mustard.
- Honey: Balances the tang and makes the sauce cling to the chicken in the best way.
- Mayonnaise: Adds creaminess, but you can swap it for Greek yogurt if you want something lighter.
- Lemon juice: Brightens everything up and keeps the dressing from feeling too heavy.
- Flour tortillas: Soft, pliable, and forgiving when you're learning to roll a tight wrap.
- Romaine or iceberg lettuce: Crisp and refreshing, it adds crunch without overpowering the other flavors.
- Tomato and red onion: Completely optional, but they add color and a little bite if you're in the mood.
Instructions
- Sear the chicken:
- Heat your skillet over medium heat and drizzle in the olive oil. Season the chicken tenders with salt, pepper, and paprika, then cook them for four to five minutes per side until they're golden and cooked through.
- Make the dressing:
- In a small bowl, whisk together the 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 in a dry skillet or microwave for a few seconds so they don't crack when you fold them. This step makes all the difference.
- Assemble the wraps:
- Lay a tortilla flat and spread a generous spoonful of honey mustard down the center. Layer on the lettuce, chicken, and any optional toppings like tomato or red onion, then drizzle more dressing over everything.
- Roll it up:
- Fold the sides of the tortilla inward, then roll from the bottom up tightly. Slice in half and serve right away while it's still warm.
Pin it One night my husband came home late and reheated one of these wraps in the oven. He said it tasted even better the second time because the tortilla got a little crispy. Now I sometimes make extra on purpose, knowing they'll disappear as midnight snacks. It's become one of those recipes that works whether you're feeding a crowd or just feeding yourself at odd hours.
How to Customize Your Wrap
You can swap the chicken tenders for grilled chicken breasts or even rotisserie chicken if you're really short on time. I've also added crispy bacon, sliced avocado, and shredded cheddar when I wanted to make it feel more indulgent. The honey mustard dressing works with almost anything, so don't be afraid to experiment.
Make It Lighter
If you're watching calories or just want something a little less rich, use Greek yogurt instead of mayonnaise in the dressing. You can also go with whole wheat tortillas for extra fiber. I've done both and honestly couldn't tell much difference in flavor, just a cleaner feeling afterward.
Serving and Storing
These wraps are best eaten fresh, but if you need to pack them for lunch, wrap them tightly in parchment or foil to keep everything in place. Store any leftover chicken and dressing separately in the fridge for up to three days. When you're ready to eat, just warm the chicken and assemble a fresh wrap.
- Serve with a handful of chips or a simple side salad.
- If you're feeding kids, cut the wraps into pinwheels for easier handling.
- Double the dressing recipe and keep it in a jar for salads or dipping.
Pin it This wrap has saved me more times than I can count, and I hope it does the same for you. It's simple, satisfying, and never gets old.
Recipe FAQs
- → Can I use grilled chicken instead of pan-seared?
Yes, grilled or baked chicken works excellently as a substitute. Grill chicken tenders for 4-5 minutes per side or bake at 375°F for 12-15 minutes until fully cooked.
- → How do I make the dressing less sweet?
Reduce the honey to 1 tablespoon and increase Dijon mustard to 4 tablespoons. Add an extra teaspoon of lemon juice for brightness and tang.
- → Can I prepare this ahead of time?
Cook the chicken and prepare the dressing in advance. Store separately in containers for up to 3 days. Assemble wraps fresh before serving to prevent the tortillas from becoming soggy.
- → What are good vegetable additions?
Sliced avocado, cucumber, bell peppers, shredded carrots, and crispy bacon all complement the honey-mustard flavor. Fresh sprouts and microgreens add texture.
- → How can I make this lighter?
Replace mayonnaise with Greek yogurt in the dressing. Use whole wheat tortillas and add extra vegetables. Consider baking the chicken instead of pan-searing.
- → Can I freeze these wraps?
Freezing is not recommended as the lettuce becomes soggy and the tortilla texture changes. Best consumed fresh or refrigerated for same-day use.