Pin It I used to grab wraps from the deli near my office, always disappointed by the soggy lettuce or overly sweet sauce. One Sunday afternoon, I tossed together chicken tenders I had in the fridge with mustard and honey, and wrapped it all in a tortilla. It was better than anything I'd paid too much for during lunch breaks. Now I make these at home more than I care to admit, and they've become my answer to quick weeknight dinners when I don't want to think too hard.
I started making these for my kids after school, and they'd hover around the counter waiting for their turn. My youngest would sneak extra dressing on the side for dipping, and my older one would load hers with tomatoes and onions like she was building a salad inside a tortilla. It became our kitchen routine, the kind where everyone knew their role and no one complained about what was for dinner.
Ingredients
- Chicken tenders: They cook faster than breasts and stay tender without much fuss, plus they're already the perfect size for slicing into wraps.
- Olive oil: Just enough to get a golden sear on the chicken without making the pan greasy or the meat dry.
- Salt, black pepper, and paprika: Simple seasoning that doesn't compete with the dressing, and the paprika adds a hint of color and warmth.
- Dijon mustard: The backbone of the dressing, sharp and tangy, it balances the honey without turning syrupy.
- Honey: Adds sweetness that mellows the mustard's bite, use a little more if you like it sweeter, a little less if you want more punch.
- Mayonnaise: Gives the dressing body and a creamy texture that clings to the chicken and lettuce.
- Lemon juice: A splash brightens everything and keeps the dressing from feeling too heavy.
- Flour tortillas: Soft and pliable when warmed, they hold everything together without tearing or getting soggy.
- Romaine or iceberg lettuce: Crisp and refreshing, it adds crunch and keeps the wrap from being too rich.
- Tomato and red onion: Optional but worth it, they add freshness and a bit of sharpness that cuts through the creamy dressing.
Instructions
- Heat the skillet:
- Set your pan over medium heat and drizzle in the olive oil, letting it warm until it shimmers but doesn't smoke. You want just enough heat to get a nice golden crust on the chicken without burning.
- Season and cook the chicken:
- Sprinkle the chicken tenders with salt, pepper, and paprika, then lay them in the hot skillet. Cook for 4 to 5 minutes per side until they're golden and cooked through, then pull them off the heat and let them rest for a couple of minutes before slicing.
- Make the honey mustard dressing:
- In a small bowl, whisk together the Dijon mustard, honey, mayonnaise, lemon juice, and a pinch of salt and pepper until smooth. Taste it and adjust the sweetness or tang to your liking.
- Warm the tortillas:
- Heat each tortilla in a dry skillet or microwave for a few seconds until they're soft and pliable. This makes them easier to fold and less likely to crack.
- Assemble the wraps:
- Lay a tortilla flat, spread a generous spoonful of dressing down the center, then pile on the lettuce, sliced chicken, tomato, and red onion if you're using them. Drizzle a little more dressing over the top.
- Roll and serve:
- Fold the sides of the tortilla inward, then roll it up tightly from the bottom to form a wrap. Slice it in half on the diagonal and serve right away while everything is still warm and crisp.
Pin It One evening, I made these for a friend who showed up unexpectedly, and she asked if I'd been hiding a secret career as a lunch caterer. We sat on the porch with our wraps and iced tea, and she told me she'd been eating sad desk salads all week. Sometimes the best meals are the ones you throw together without planning, the ones that remind you cooking doesn't have to be complicated to feel like a win.
Making It Your Own
I've swapped in grilled chicken when I have leftovers, and sometimes I'll bake the tenders in the oven if I don't want to stand over the stove. You can add sliced avocado for creaminess, shredded cheese for richness, or crispy bacon if you're feeling indulgent. My sister uses Greek yogurt instead of mayonnaise when she wants to cut calories, and it still tastes great with a bit more tang.
Storing and Reheating
The chicken and dressing keep well in the fridge for a few days, so I'll often cook extra and assemble wraps fresh each time. Don't roll the wraps ahead and store them whole, they get soggy and sad. Instead, keep the components separate in airtight containers, and put them together right before you eat. If you do have a leftover wrap, eat it cold or warm just the chicken and reassemble with fresh lettuce.
Serving Suggestions
These wraps are filling on their own, but I like serving them with a handful of chips, a simple side salad, or fresh fruit if I'm feeling virtuous. They're perfect for lunch boxes, picnics, or quick dinners when you don't want to turn on the oven or deal with a pile of dishes. Sometimes I'll cut them into smaller pinwheels for parties, and they always disappear first.
- Pair with sweet potato fries or a handful of pretzels for crunch.
- Serve with a side of coleslaw or a light cucumber salad to keep things fresh.
- Pack them for lunch with a cold drink and some fruit, and you'll actually look forward to your lunch break.
Pin It These wraps have become one of those recipes I reach for when I need something fast, satisfying, and reliable. They're proof that you don't need a long ingredient list or fancy techniques to make something you'll actually want to eat again and again.
Recipe Questions & Answers
- → Can I prepare these wraps ahead of time?
Yes, you can assemble the wraps up to 2 hours ahead and wrap them tightly in foil or plastic wrap. Keep them refrigerated until ready to eat. For best results, assemble fresh just before serving to maintain tortilla texture.
- → What cooking method works best for the chicken?
Pan-searing in a skillet is quick and creates a golden exterior. Grilled chicken offers a smoky flavor, while baked chicken at 375°F for 15-18 minutes is a healthier alternative. All methods work well with this wrap.
- → How do I make the dressing less tangy?
Reduce the Dijon mustard to 2 tablespoons or increase the honey to 3 tablespoons for a sweeter balance. Adding more mayonnaise also mellows the tanginess while keeping the dressing creamy.
- → Are there vegetarian options for this wrap?
Absolutely. Replace chicken with grilled halloumi, chickpeas, or marinated tofu. Increase vegetables like bell peppers, cucumber, and sprouts for heartier filling. The honey-mustard dressing pairs well with plant-based proteins.
- → What temperature should chicken reach for food safety?
Chicken should reach an internal temperature of 165°F (74°C) to be safely cooked. Use a meat thermometer to check the thickest part of the tender. Let it rest for 2 minutes after cooking before slicing.
- → Can I make a batch of the honey-mustard dressing?
Yes, the dressing stores well in an airtight container in the refrigerator for up to 5 days. Make a larger batch and use it for other sandwiches, salads, or as a dipping sauce throughout the week.