Save to Pinterest The smell of golden chicken hitting a hot skillet always brings me straight back to Wednesday afternoons when dinner needed to happen fast. I had just gotten home from work, starving and short on time, when I threw together what I had: chicken tenders, a half-empty jar of mustard, and some honey from the back of the cupboard. That first bite, with the sweet-tangy dressing soaking into crisp lettuce and warm tortilla, made me forget I was supposed to be stressed. It became my go-to whenever I needed something filling but didn't want to spend an hour in the kitchen.
I remember making these for my sister and her friends during a summer cookout, and they devoured them in minutes. One of them asked if I'd catered it, which made me laugh because the whole thing was so simple. Since then, I've packed these wraps for road trips, picnics, and even late-night study sessions. They travel well, taste great at room temperature, and never fail to hit the spot.
Ingredients
- Chicken tenders: They cook faster than breasts and stay juicy without much fuss, plus you don't have to worry about uneven thickness.
- Olive oil: Just enough to keep the chicken from sticking and to add a bit of richness to the sear.
- Salt, black pepper, and paprika: Simple seasoning that enhances the chicken without overpowering the dressing; paprika adds a subtle smokiness if you want a little extra.
- Dijon mustard: The backbone of the dressing, sharper and more complex than yellow mustard, which balances the sweetness of the honey perfectly.
- Honey: Brings sweetness and helps the dressing cling to every bite; use a good quality honey if you have it.
- Mayonnaise: Adds creaminess and body to the dressing, but Greek yogurt works if you want something lighter.
- Lemon juice: Brightens everything up and keeps the dressing from feeling too heavy.
- Flour tortillas: Soft and pliable, they hold everything together without tearing; warming them makes rolling so much easier.
- Romaine or iceberg lettuce: Crisp and refreshing, it adds crunch and keeps the wrap from being too rich.
- Tomato and red onion: Optional but highly recommended for a little extra freshness and bite.
Instructions
- Heat the skillet:
- Get your pan nice and hot over medium heat, then drizzle in the olive oil and let it shimmer. This ensures the chicken gets a good sear instead of steaming in its own juices.
- Season and cook the chicken:
- Sprinkle the tenders with salt, pepper, and paprika, then lay them in the pan without crowding. Cook for 4 to 5 minutes per side until they're golden and cooked through, then let them rest before slicing so the juices stay inside.
- Make the honey-mustard dressing:
- In a small bowl, whisk together the Dijon, honey, mayo, lemon juice, and a pinch of salt and pepper until smooth. Taste it and adjust if you want it sweeter or tangier.
- Warm the tortillas:
- Toss them 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 roll 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 using. Drizzle a little more dressing on top for good measure.
- Roll it up:
- Fold in the sides of the tortilla, then roll from the bottom up tightly so nothing falls out. Slice in half on the diagonal and serve right away.
Save to Pinterest One evening, I made these for a friend who claimed she didn't like wraps because they were always boring. She finished hers in record time and asked for the dressing recipe before she even left. That's when I realized this wasn't just a quick meal, it was the kind of thing that makes people rethink what simple food can be.
Making It Your Own
If you want to switch things up, try grilling the chicken instead of pan-searing it for a smoky flavor, or bake it in the oven if you're cooking for a crowd. Add sliced avocado, shredded cheddar, or crispy bacon if you're feeling indulgent. I've even thrown in pickled jalapeños when I wanted a little heat, and it was perfect.
Storing and Meal Prep
The chicken and dressing both keep well in the fridge for up to three days, so you can prep them ahead and assemble wraps as needed. I don't recommend wrapping them too far in advance because the tortilla can get soggy, but if you must, keep the dressing on the side and add it right before eating. They also freeze surprisingly well if you wrap them tightly in foil, just thaw and warm them up in a skillet.
Serving and Pairing Ideas
These wraps are filling on their own, but I like to serve them with sweet potato fries, a simple side salad, or even tortilla chips and salsa if I'm feeling lazy. They're great for lunch boxes, picnics, or game day spreads. If you're feeding a crowd, set out all the fillings and let everyone build their own.
- Serve with a side of fruit or veggie sticks for a lighter meal.
- Pair with iced tea, lemonade, or a cold beer if you're keeping it casual.
- Double the dressing recipe and use the extra as a dip for fries or veggies.
Save to Pinterest This wrap has saved me more times than I can count, and I hope it does the same for you. Keep the ingredients on hand, and you'll never be more than 30 minutes away from something truly satisfying.
Recipe Questions & Answers
- → Can I use a different protein instead of chicken?
Yes, turkey tenders, grilled shrimp, or tofu work well as substitutes. Adjust cooking times based on your protein choice.
- → How do I prevent the tortilla from falling apart?
Warm the tortillas before assembling to make them pliable. Don't overfill, and roll tightly from the bottom, folding in the sides as you go.
- → Can the honey-mustard dressing be made ahead?
Absolutely. Prepare the dressing up to 2 days in advance and store in an airtight container in the refrigerator.
- → What vegetables work best in these wraps?
Romaine lettuce, tomato slices, red onion, cucumber, avocado, and bell peppers all complement the honey-mustard flavor beautifully.
- → Is there a lighter version of this meal?
Use Greek yogurt instead of mayonnaise in the dressing, whole wheat tortillas, and load up on vegetables for a lighter option.