Honey Mustard Chicken Wrap

Some lunches just click. I was standing at the counter one weekday afternoon, starving and restless, when I grabbed a tortilla and started piling things on it without much of a plan. A jar of mustard, a squeeze bottle of honey, leftover chicken from the night before. The first bite was so good I forgot I'd been annoyed about not having leftovers ready to go. It became my default when I need something fast but refuse to settle for boring.

I made these for a picnic once, wrapped each one in parchment paper and stacked them in a basket. My friend unwrapped hers and said it tasted like something from a cafe, which made me laugh because I'd been rushing that morning. But she was right. There's something about the way the warm chicken softens the tortilla and the dressing soaks into the lettuce that makes it feel more intentional than it actually is.

Ingredients

• Chicken tenders: They cook faster than breasts and stay juicy without much fuss, plus they're easy to slice or leave whole depending on your mood.
• Olive oil: Just enough to keep the chicken from sticking and to add a little richness to the pan.
• Salt, black pepper, and paprika: Simple seasoning that lets the chicken taste like itself while giving it a hint of warmth and color.
• Dijon mustard: The backbone of the dressing, sharper and more grown up than yellow mustard, which is exactly what this needs.
• Honey: Balances the mustard's bite and adds a subtle sweetness that makes the whole thing craveable.
• Mayonnaise: Smooths out the dressing and gives it body so it clings to the chicken instead of sliding off.
• 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, and it doesn't wilt immediately like softer greens would.
• Tomato and red onion: Optional but worth it if you want a little extra color, juiciness, and a mild sharpness that cuts through the richness.

Instructions

Warm the skillet:

Set it over medium heat and let it get hot before you add the oil. You want to hear a gentle sizzle when the chicken hits the pan, not a sad quiet nothing.

Season and cook the chicken:

Sprinkle the tenders with salt, pepper, and paprika, then lay them in the skillet without crowding. Cook for 4 to 5 minutes per side until they're golden and firm to the touch, then let them rest so the juices settle back in.

Make the honey mustard dressing:

Whisk the mustard, honey, mayo, lemon juice, salt, and pepper together in a small bowl until it's smooth and glossy. Taste it and adjust if you want more sweetness or tang.

Warm the tortillas:

A few seconds in a dry skillet or a quick zap in the microwave makes them soft and easy to fold without cracking.

Assemble the wraps:

Lay a tortilla flat, spread a generous spoonful of dressing down the center, then pile on the lettuce, chicken, tomato, and onion if you're using them. Drizzle a little more dressing over the top because why not.

Roll them up:

Fold in the sides first, then roll from the bottom up, tucking as you go so nothing falls out. Slice in half on the diagonal and serve right away.

Save

The first time I packed these for lunch at work, a coworker asked what smelled so good. I offered her a bite and she ended up asking for the recipe before I even finished eating. It's one of those dishes that doesn't sound fancy but somehow impresses people anyway, probably because it tastes like effort even though it's not.

Storing and Reheating

If you want to prep ahead, cook the chicken and make the dressing the night before, then store them separately in the fridge. Assemble the wraps right before you eat them so the tortilla doesn't get soggy. If you do need to wrap them in advance, hold off on the tomatoes and wrap each one tightly in parchment or foil. They'll keep for a few hours in the fridge, but they're always best fresh. Leftovers don't reheat well once assembled, so it's better to keep the components separate and build a new wrap when you're ready.

Swaps and Variations

Grilled chicken works just as well as pan seared, and sometimes I'll use rotisserie chicken if I'm in a real hurry. Greek yogurt can replace the mayo if you want something lighter and tangier. Whole wheat or spinach tortillas add a little more fiber and flavor. I've added crispy bacon, sliced avocado, and shredded cheese before, and all of them made it even better. If you want a little heat, a pinch of cayenne in the dressing or some sliced jalapeños in the wrap will do the trick.

Serving Suggestions

These wraps are filling on their own, but they pair well with sweet potato fries, a simple side salad, or a handful of kettle chips if you want some crunch. I've served them at casual lunches with friends, cut into smaller pieces as an appetizer, and packed them for road trips. They're the kind of meal that works just as well on a paper plate as they do on a real one.

• Serve with a cold iced tea or lemonade on a warm day.
• Cut them into pinwheels for a party platter that looks more impressive than it actually is.
• Pair with a light soup like tomato or vegetable for a more complete meal.

Save

This wrap has gotten me through busy weeks, lazy Sundays, and days when I just needed something that tasted good without asking too much of me. I hope it does the same for you.

Recipe Questions & Answers

→ Can I use a different cooking method for the chicken?

Yes, grilled or baked chicken works wonderfully as alternatives to pan-searing. Baking at 375°F takes about 15-18 minutes, while grilling offers a smoky char. Ensure the chicken reaches an internal temperature of 165°F.

→ How do I prevent the tortilla from falling apart?

Warm the tortillas briefly before assembling to make them pliable and less likely to tear. Don't overfill the wrap, and roll tightly from the bottom, folding in the sides first for a secure seal.

→ What are some topping variations?

Add sliced avocado, shredded cheese, crispy bacon, cucumber, or bell peppers for extra flavor and texture. For a lighter option, substitute Greek yogurt for mayonnaise in the dressing.

→ How should I store leftover wraps?

Wrap the assembled wraps tightly in plastic wrap or foil and refrigerate for up to 2 days. Store components separately for best results, then assemble just before serving to maintain freshness and prevent sogginess.

→ Can I make this gluten-free?

Absolutely. Use gluten-free flour tortillas and ensure your mayonnaise and mustard are certified gluten-free. Check all ingredient labels for hidden gluten, especially in condiments and seasonings.

→ Is this suitable for meal prep?

Yes, you can prepare components ahead. Cook and slice chicken, prepare the dressing, and chop vegetables. Store separately and assemble fresh wraps as needed. This keeps ingredients crisp and flavorful for several days.