Save to Pinterest I used to grab these wraps from a food truck outside the office, always the same order, until one week it never came back. Missing that sweet-tangy bite, I tried making my own on a Tuesday night with whatever I had in the fridge. The chicken sizzled in the pan, the honey and mustard came together in a bowl, and ten minutes later I was biting into something that tasted even better than I remembered. Now it's my go-to whenever I need something fast, filling, and actually worth sitting down for.
I made these for a picnic last spring, wrapping each one in foil so they'd stay together in the basket. My friend unwrapped hers, took a bite, and immediately asked for the recipe before she'd even swallowed. We sat on the grass, the sun warm on our backs, honey mustard dripping onto our fingers, and I realized this simple wrap had become one of those dishes people actually remember.
Ingredients
- Chicken tenders: These cook faster than breasts and stay tender without much fuss, plus they're easy to slice or leave whole depending on your wrap style.
- Olive oil: Just enough to get a golden sear on the chicken without making it greasy or heavy.
- Salt, black pepper, and paprika: Simple seasoning that lets the chicken shine without competing with the dressing, paprika adds a hint of smokiness if you want it.
- Dijon mustard: The backbone of the dressing, sharper and more complex than yellow mustard, it balances the honey perfectly.
- Honey: Brings sweetness and a silky texture that clings to every bite of chicken and lettuce.
- Mayonnaise: Makes the dressing creamy and rich, but you can swap it for Greek yogurt if you want something lighter.
- Lemon juice: A small squeeze brightens everything and keeps the dressing from feeling too heavy.
- Flour tortillas: Soft, pliable, and sturdy enough to hold all the fillings without tearing when you roll them up.
- Romaine or iceberg lettuce: Adds crunch and freshness, romaine holds up better but iceberg has that classic crisp snap.
- Tomato and red onion: Optional but worth it for extra color, juiciness, and a little sharpness that cuts through the richness.
Instructions
- Get the skillet ready:
- Heat your skillet over medium heat and add a drizzle of olive oil, letting it shimmer but not smoke. This is your signal the pan is hot enough to give the chicken a golden crust without sticking.
- Season and cook the chicken:
- Sprinkle the chicken tenders with salt, pepper, and paprika if you're using it, then lay them in the pan without crowding. Cook for 4 to 5 minutes on each side until they're golden and cooked through, then let them rest for a couple of minutes before slicing or leaving whole.
- Mix the honey mustard dressing:
- In a small bowl, whisk together Dijon mustard, honey, mayonnaise, lemon juice, and a pinch of salt and pepper until smooth and glossy. Taste it and adjust the honey or mustard depending on whether you want it sweeter or tangier.
- Warm the tortillas:
- Heat each tortilla in a dry skillet for a few seconds on each side or wrap them in a damp towel and microwave for 20 seconds. This makes them soft and easy to fold without cracking.
- Assemble the wraps:
- Lay a tortilla flat and spread a generous spoonful of dressing down the center, then pile on lettuce, chicken, tomato, and onion if you're using them. Drizzle more dressing over the top because you can never have too much.
- Roll them up:
- Fold the sides of the tortilla inward, then roll tightly from the bottom, tucking as you go to keep everything snug inside. Slice in half on the diagonal and serve right away while the chicken is still warm.
Save to Pinterest One night I made these for my sister after she came home late from work, too tired to cook but too hungry to sleep. She ate hers standing at the counter, still in her coat, and halfway through she looked up and said it was exactly what she needed. That's when I realized this wrap isn't fancy, but it shows up when it matters.
Making It Your Own
The beauty of this wrap is how easily it bends to whatever you have or whatever you're craving. I've added crispy bacon when I had some leftover from breakfast, shredded cheddar when I wanted it richer, and sliced avocado when I needed something creamy and cool. Sometimes I use grilled chicken instead of pan-seared, or leftover rotisserie chicken when I'm in a real hurry. You can even swap the romaine for spinach or arugula if you want a peppery bite, or add pickles if you like things tangy and crunchy.
Storing and Packing
These wraps hold up surprisingly well if you're making them ahead for lunch or a road trip. I usually keep the dressing separate and pack the fillings in a container, then assemble right before eating so the tortilla doesn't get soggy. If you do wrap them up in advance, use foil or parchment paper and keep them in the fridge for up to a day. The chicken can be cooked and stored for three days, and the dressing lasts even longer, so you can meal prep the components and build wraps on demand all week.
Little Touches That Matter
I've learned that small tweaks can shift the whole mood of this wrap depending on what you're after. A handful of shredded carrots adds sweetness and crunch, a sprinkle of sesame seeds makes it feel more dressed up, and a dash of hot sauce in the dressing gives it a kick that wakes everything up. If you're feeding kids, leave out the onion and go heavy on the honey in the dressing. For a lighter version, skip the mayo and use Greek yogurt instead, it still tastes creamy but feels a little fresher.
- Toast the tortillas lightly for extra flavor and a sturdier wrap that won't fall apart.
- Double the dressing recipe and keep it in the fridge, it's great on salads and sandwiches all week.
- Use whole wheat tortillas if you want more fiber and a slightly nutty taste that pairs well with the honey mustard.
Save to Pinterest This wrap has earned its place in my weekly rotation, not because it's fancy, but because it's reliable, satisfying, and always tastes like I put in more effort than I did. Make it once and you'll see why it's worth keeping the ingredients on hand.
Recipe FAQs
- → Can I prepare the chicken ahead of time?
Yes, you can cook the chicken up to 2 days ahead and refrigerate it. Reheat gently before assembling, or serve chilled for a lighter option.
- → What's the best way to warm tortillas?
Warm tortillas in a dry skillet over medium heat for 15-20 seconds per side, or wrap them in a damp paper towel and microwave for 20-30 seconds. This makes them pliable and easier to roll without tearing.
- → Can I make the dressing in advance?
Absolutely. The honey-mustard dressing keeps in an airtight container in the refrigerator for up to 5 days. Simply stir before using, as the ingredients may separate slightly.
- → What are good substitutes for chicken tenders?
Grilled chicken breast slices, baked chicken, or even rotisserie chicken work wonderfully. Shrimp, turkey, or firm tofu are excellent alternatives for different protein preferences.
- → How do I prevent the wrap from falling apart?
Don't overfill the wrap and ensure the tortilla is warm and pliable. Spread dressing down the center, add fillings in layers, and roll tightly from the bottom while folding in the sides as you go.
- → Are these wraps freezer-friendly?
Yes, wrapped and individually foil-wrapped wraps freeze well for up to 3 months. Thaw overnight in the refrigerator or reheat gently. Skip fresh lettuce if freezing, adding it fresh after thawing.