Honey Mustard Chicken Wrap

My coworker used to bring these wraps every Thursday, and the whole break room would fill with the smell of that sweet tangy dressing. I finally asked her for the recipe during a slow afternoon, and she laughed because it was so simple she didn't think it counted as cooking. Now I make a batch every Sunday night, and they disappear faster than I can wrap them. There's something about the crunch of cold lettuce against warm seasoned chicken that just works, no matter how many times you eat it.

I started making these on nights when my roommate and I were too tired to think but too hungry to order in again. We'd stand at the counter, assembly line style, laughing at how unevenly we folded them. One of us always added way too much onion, the other not enough dressing. But they tasted incredible every time, and we'd eat them standing up, still talking about our day.

Ingredients

• Chicken tenders: These cook faster and more evenly than breasts, and they stay juicy if you don't overcook them, which I learned after a few dry attempts.
• Olive oil: Just enough to keep the chicken from sticking and to help the paprika bloom into something smoky and warm.
• Paprika: This is optional, but it adds a gentle warmth and a gorgeous golden color that makes the chicken look more exciting.
• Dijon mustard: The sharp, slightly spicy backbone of the dressing that keeps it from being too sweet.
• Honey: Balances the mustard with a floral sweetness that clings to every bite.
• Mayonnaise: Makes the dressing creamy and rich, though Greek yogurt works if you want something lighter.
• Lemon juice: Brightens everything up and cuts through the richness so the dressing doesn't feel heavy.
• Flour tortillas: Soft, pliable, and sturdy enough to hold all the fillings without tearing when you fold them.
• Romaine or iceberg lettuce: Crisp, cold, and refreshing, it adds the crunch that makes each bite feel complete.
• Tomato: Juicy and fresh, though I skip it sometimes if they're out of season and tasteless.
• Red onion: Adds a sharp bite that plays nicely with the sweetness of the honey, but go light if you're sensitive to raw onion.

Instructions

Heat the pan:

Preheat your skillet over medium heat and add a drizzle of olive oil. Let it warm until it shimmers slightly, which means the chicken will sear instead of steam.

Season and cook the chicken:

Sprinkle the tenders with salt, pepper, and paprika, then lay them in the hot pan without crowding. Cook for 4 to 5 minutes per side until they're golden and the juices run clear, then let them rest for a couple minutes before slicing.

Make the honey mustard dressing:

In a small bowl, whisk together the Dijon, honey, mayo, lemon juice, and a pinch of salt and pepper. Taste it and adjust if it needs more tang or sweetness.

Warm the tortillas:

Heat each tortilla in a dry skillet or microwave for just a few seconds so they're soft and bendable. Cold tortillas crack when you try to roll them, which I learned the messy way.

Assemble the wraps:

Lay a tortilla flat and spread a generous spoonful of dressing down the center. Layer on the lettuce, sliced chicken, tomato, and onion if using, then drizzle more dressing over the top.

Roll it up:

Fold in the sides of the tortilla, then roll from the bottom up tightly, tucking as you go. Slice in half on the diagonal and serve right away.

Save

The first time I packed these for a picnic, I wrapped them in foil and tucked them in a cooler with ice packs. When we sat down by the water, they were still cold and crisp, and my friend said it tasted better than anything we could've bought. That's when I realized this wasn't just a weeknight dinner, it was something I could be proud to share.

Making It Your Own

You can swap the chicken tenders for grilled thighs if you want something richer, or even use rotisserie chicken when you're in a rush. I've added avocado slices, crumbled bacon, and shredded cheddar at different times, and they all work beautifully. If you want it lighter, use Greek yogurt instead of mayo in the dressing and whole wheat tortillas for a little extra fiber.

Storing and Prepping Ahead

I like to cook all the chicken on Sunday and keep it in the fridge in a sealed container. The dressing stays good for almost a week, and the veggies can be prepped and stored separately. When I'm ready to eat, I just warm a tortilla, assemble everything fresh, and it tastes like I just made it. Don't assemble the wraps too far in advance, though, or the tortilla gets soggy from the dressing and lettuce.

Serving Suggestions

These wraps are filling enough on their own, but I sometimes serve them with a handful of kettle chips or a simple side salad. Sweet potato fries are great if you're feeding a crowd, and a cold lemonade or iced tea rounds out the meal perfectly.

• Serve with crispy chips or fries for a casual lunch vibe.
• Pair with a light coleslaw or cucumber salad for something fresh.
• Pack them in foil for picnics or lunchboxes, they travel really well.

Save

This wrap has become one of those recipes I don't even think about anymore, I just make it when I need something fast and satisfying. It's proof that simple food, done right, can be something you look forward to all day.

Recipe FAQs

→ Can I use chicken breast instead of tenders?

Yes, chicken breast works well. Pound it to an even thickness of about ½ inch before cooking to ensure even doneness and faster cooking time.

→ What's the best way to warm tortillas?

Warm tortillas in a dry skillet over medium heat for a few seconds per side, or wrap them in a damp paper towel and microwave for 20-30 seconds. This makes them pliable and prevents cracking when rolling.

→ Can I make the dressing ahead of time?

Absolutely. The honey-mustard dressing keeps well in an airtight container in the refrigerator for up to 5 days. Mix it the night before for convenient assembly.

→ What are good variations for this wrap?

Try adding sliced avocado, shredded cheddar or Swiss cheese, crispy bacon, or sautéed peppers. For extra crunch, include sliced cucumbers or bell peppers.

→ How do I prevent the wrap from falling apart?

Don't overfill the tortilla and ensure fillings are distributed evenly. Fold the sides inward first, then roll tightly from the bottom. Let it sit seam-side down for a minute before cutting.

→ Can I bake the chicken instead of pan-searing?

Yes, bake chicken tenders at 400°F for 12-15 minutes on a parchment-lined baking sheet until golden and cooked through. This is a great hands-off alternative to skillet cooking.