Save to Pinterest I burned the chicken the first time because I was texting and forgot to flip it. The smoke alarm went off, my dog started barking, and I stood there waving a kitchen towel like a flag of surrender. But the second attempt? Golden, juicy, perfect. That's when I realized this wrap wasn't just lunch, it was a reset button for chaotic afternoons. Now it's my go-to when I need something fast, filling, and forgiving enough that even distracted cooks can nail it.
My neighbor knocked on my door one Saturday morning asking if I had any lunch ideas for her picky son. I handed her a wrap I'd just made, still warm from the skillet. Twenty minutes later she texted me a photo of him actually smiling at the table. She said it was the lettuce crunch and the sweet-tangy sauce that won him over. I've made extras ever since, just in case someone needs a win.
Ingredients
- Chicken tenders: These cook fast and stay tender, which is why I prefer them over breasts that can dry out if you blink too long.
- Olive oil: Just enough to keep the chicken from sticking and to help the spices bloom in the pan.
- Salt, black pepper, and paprika: The paprika is optional but it adds a smoky sweetness that makes the chicken taste like you tried harder than you did.
- Dijon mustard: This is the backbone of the dressing, sharp and bold enough to stand up to the honey.
- Honey: Balances the mustard's bite and makes the sauce cling to every bite of chicken.
- Mayonnaise: Adds creaminess and body, you can swap it for Greek yogurt if you want to feel virtuous.
- Lemon juice: Brightens everything and keeps the dressing from feeling too heavy.
- Flour tortillas: Go for the large ones so you have room to roll without spillage, I learned that the messy way.
- Romaine or iceberg lettuce: The crunch is non-negotiable, it's what makes this wrap feel fresh instead of just filling.
- Tomato and red onion: Optional but they add color and a little sharpness that cuts through the richness.
Instructions
- Heat the skillet:
- Set your pan over medium heat and let it warm for a minute before adding the olive oil. You want the oil to shimmer, not smoke.
- Season and cook the chicken:
- Sprinkle salt, pepper, and paprika over the chicken tenders, then lay them in the pan without crowding. Cook for 4 to 5 minutes per side until they're golden and the internal temperature hits 165°F, then let them rest before slicing.
- Make the honey mustard dressing:
- Whisk together the Dijon, honey, mayo, lemon juice, and a pinch of salt and pepper in a small bowl. Taste it and adjust, some days I add more honey, other days more lemon.
- Warm the tortillas:
- A few seconds in a dry skillet or microwave makes them soft and pliable. Cold tortillas crack when you roll them, trust me.
- Assemble the wraps:
- Lay a tortilla flat, spread a generous line of dressing down the center, then pile on lettuce, chicken, tomato, and onion if using. Drizzle more dressing on top because why not.
- Roll it up:
- Fold in the sides first, then roll from the bottom up tightly so nothing escapes. Slice in half on the diagonal and serve right away.
Save to Pinterest One afternoon my sister came over unannounced, stressed and starving after a long drive. I made her one of these wraps and she ate it standing at the counter, eyes closed, making the kind of quiet hum that means the food hit the spot. She didn't say much after, just hugged me and took two more for the road. Sometimes a good wrap is all the conversation you need.
Making It Your Own
This wrap is a template, not a rulebook. I've added crumbled bacon when I had leftovers, sliced avocado when I wanted creamy richness, and shredded cheddar when I felt like melting it slightly under the broiler. You can grill the chicken instead of pan-searing it, or bake it if you're already using the oven for something else. Whole wheat tortillas work great if you want more fiber, and spinach or arugula can replace the lettuce if you're feeling fancy.
Storage and Meal Prep
You can cook the chicken and make the dressing up to three days ahead, then store them separately in the fridge. When you're ready to eat, just warm the chicken and assemble fresh wraps. I don't recommend wrapping them in advance because the tortillas get soggy, but if you must, wrap them tightly in foil and eat within a few hours. The dressing keeps for about a week and doubles as a dip for veggies or a marinade for more chicken.
Serving Suggestions
These wraps are great on their own, but if you want to round out the meal, serve them with sweet potato fries, a simple green salad, or tortilla chips with salsa. I've packed them for picnics, road trips, and weekday lunches at my desk. They travel well if you keep the dressing on the side and assemble right before eating.
- Pair with a cold iced tea or lemonade for a refreshing contrast to the tangy dressing.
- Add a side of coleslaw for extra crunch and a bit of acidity.
- If you have picky eaters, let them build their own wraps so they can skip what they don't like.
Save to Pinterest This wrap saved me on days when I thought I had nothing to make, and it's become the thing I teach people when they say they can't cook. If you can season chicken and whisk a sauce, you can make this.
Recipe FAQs
- → Can I prepare the honey mustard dressing ahead of time?
Yes, the dressing can be prepared 1-2 days ahead and stored in an airtight container in the refrigerator. Simply whisk before using.
- → What's the best way to keep tortillas soft and pliable?
Warm tortillas in a dry skillet over medium heat for about 10-15 seconds per side, or wrap them in a damp paper towel and microwave for 20-30 seconds. This makes them easier to fold without cracking.
- → Can I use rotisserie chicken instead of cooking chicken tenders?
Absolutely. Shredded rotisserie chicken works wonderfully and saves preparation time. Use about 2 cups of shredded chicken per 4 wraps.
- → How do I prevent the wrap from falling apart?
Ensure tortillas are warm and pliable before assembling. Don't overfill—keep ingredients to the center. Fold sides inward first, then roll tightly from the bottom. Let rest for a minute before slicing.
- → What are good vegetable additions to this wrap?
Avocado, bell peppers, cucumber, shredded carrots, spinach, or arugula all pair well. Add roasted vegetables like zucchini or bell peppers for extra substance.
- → Is this suitable for meal prep?
Yes, store components separately: cooked chicken in one container, dressing in another, and fresh vegetables in separate containers. Assemble just before eating to maintain tortilla texture.