Save to Pinterest I burned the chicken the first two times I tried making this wrap. Not badly, just enough that the edges tasted bitter and I had to scrape them off before rolling everything up. The third time, I finally learned to trust medium heat and walk away from the stove for a few seconds. Now it's the lunch I make when I need something fast but don't want to feel like I'm just throwing food together.
My sister came over one afternoon and watched me assemble these wraps with a kind of amused skepticism. She's not big on anything that looks too simple. But after one bite, she asked me to write down the dressing recipe on a sticky note, which she stuck to her phone case and photographed before leaving. She's made them four times since then and texts me every time to say she added bacon.
Ingredients
- Chicken tenders: These cook faster and more evenly than chicken breasts, and they're already the right size for slicing into strips that fit neatly in a wrap.
- Olive oil: Just enough to keep the chicken from sticking and to help the seasoning cling; don't overdo it or the pan will smoke.
- Salt, black pepper, paprika: Paprika is optional, but it adds a faint smoky sweetness that makes the chicken taste more intentional.
- Dijon mustard: The sharpness here is what keeps the dressing from being too sweet, and it's the backbone of the whole flavor.
- Honey: Balances the mustard and gives the dressing a glossy, sticky texture that clings to the lettuce.
- Mayonnaise: Adds creaminess and body; you can swap it for Greek yogurt if you want something tangier and lighter.
- Lemon juice: Brightens everything up and cuts through the richness of the mayo.
- Flour tortillas: Large ones work best because they're easier to fold without tearing, and they stay soft even after a few hours wrapped in foil.
- Romaine or iceberg lettuce: Romaine has more flavor and crunch, but iceberg stays crispier longer if you're making these ahead.
- Tomato and red onion: Both optional, but the tomato adds juiciness and the onion gives a sharp bite that wakes up the whole wrap.
Instructions
- Warm the skillet:
- Set your skillet over medium heat and let it warm for a full minute before adding the oil. If the pan is too hot, the chicken will brown too fast on the outside and stay raw in the middle.
- Season and cook the chicken:
- Sprinkle salt, pepper, and paprika over the tenders, then lay them in the skillet without crowding. Cook for four to five minutes per side until they're golden and firm to the touch, then let them rest before slicing so the juices don't run out.
- Make the dressing:
- Whisk the mustard, honey, mayo, lemon juice, salt, and pepper in a small bowl until smooth and glossy. Taste it and adjust the honey or lemon depending on whether you want it sweeter or sharper.
- Warm the tortillas:
- Heat each tortilla in a dry skillet for ten seconds per side, or wrap them in a damp paper towel and microwave for twenty seconds. This makes them soft and easier to fold without cracking.
- Assemble the wraps:
- Lay a tortilla flat and spread a spoonful of dressing down the center, then layer lettuce, chicken, tomato, and onion on top. Drizzle more dressing over the fillings before folding.
- Fold and roll:
- Fold the left and right sides of the tortilla inward, then roll from the bottom up tightly, pressing gently as you go. Slice the wrap in half on the diagonal and serve right away.
Save to Pinterest The first time I brought these to a picnic, I wrapped them in foil and stacked them in a cooler. By the time we opened them two hours later, they were still good, maybe even better because the flavors had soaked into the tortilla. My friend asked if I'd bought them from somewhere. I didn't correct her right away.
What to Do with Leftovers
Leftover chicken works beautifully in these wraps the next day, especially if you store it separately from the dressing and lettuce. I've also chopped cold chicken into cubes and tossed it with the honey mustard dressing over salad greens for a quick dinner. If you have extra dressing, it keeps in the fridge for up to a week and makes an excellent dip for raw veggies or a spread for sandwiches.
How to Make It Your Own
Once you've made this a few times, you'll start swapping things in based on what's in your fridge. I've added avocado slices, crumbled bacon, shredded cheddar, and even pickled jalapeños when I wanted something with more bite. A friend of mine uses spinach instead of lettuce and adds dried cranberries for a sweet contrast. The honey mustard dressing is forgiving enough that almost anything you add will taste intentional.
Serving Suggestions
These wraps are filling enough to stand alone, but they're even better with a handful of kettle chips or a small side salad dressed with lemon and olive oil. If you're feeding a crowd, set out the components and let people build their own wraps; it turns lunch into something more interactive. I've also served them cut into smaller pieces as appetizers at casual gatherings, and they disappear faster than anything else on the table.
- Pair with sweet potato fries or a crisp apple for a balanced meal.
- Serve alongside a cold pasta salad or coleslaw for a picnic spread.
- Cut into pinwheels and serve on a platter for a party.
Save to Pinterest This wrap has become my default answer when someone asks what's for lunch and I don't want to think too hard. It's reliable, it tastes good, and it never feels like I'm settling.
Recipe FAQs
- → Can I prepare this ahead of time?
While best served fresh, you can cook the chicken and prepare the dressing up to 2 hours ahead. Assemble the wraps just before serving to keep the tortillas soft and lettuce crisp.
- → What are good substitutes for chicken tenders?
Grilled chicken breasts sliced into strips, rotisserie chicken, or even leftover cooked chicken work wonderfully. Adjust cooking time accordingly if using different cuts.
- → How do I prevent soggy wraps?
Pat the lettuce dry before assembling, and consider placing lettuce closest to the tortilla to act as a barrier. Add wet ingredients like tomato just before serving.
- → Can I make this vegetarian?
Substitute the chicken with seasoned tofu, chickpeas, or tempeh. Season and prepare using the same cooking method for similar texture and flavor profile.
- → What sides pair well with these wraps?
Serve with crispy potato wedges, a fresh green salad, coleslaw, or fruit salad. A chilled beverage complements the tangy honey-mustard flavors nicely.