Save I was running late one Thursday evening, scanning the fridge for something fast but not boring. I had chicken tenders defrosting and a bottle of honey in the cupboard, and somewhere in my brain those two things collided into this wrap. It turned out better than I expected, sweet and tangy and filling without being heavy. Now it's my go-to when I need dinner on the table in half an hour and still want it to feel like I tried.
The first time I made these for my roommate, she wandered into the kitchen halfway through and asked if I was meal prepping. I told her no, this was dinner, and she looked genuinely surprised when I handed her a wrap ten minutes later. She ate it standing at the counter, which I took as a good sign. Since then, Ive made them for picnics, quick lunches, and even late night snacks when leftover chicken was sitting in the fridge.
Ingredients
- Chicken tenders: They cook faster than breasts and stay tender without much fuss, which is exactly what you want for a quick wrap.
- Olive oil: Just enough to keep the chicken from sticking and to help the seasoning cling to the surface.
- Salt, black pepper, and paprika: Simple seasoning that doesnt compete with the dressing, and the paprika adds a subtle warmth.
- Dijon mustard: This is the backbone of the dressing, sharper and more interesting than yellow mustard.
- Honey: Balances the mustard with sweetness and makes the dressing cling to the chicken and lettuce.
- Mayonnaise: Adds creaminess and body, you can swap it for Greek yogurt if you want something lighter.
- Lemon juice: Brightens everything up and keeps the dressing from feeling too rich.
- Flour tortillas: Soft, pliable, and big enough to hold all the fillings without tearing when you roll them.
- Romaine or iceberg lettuce: Adds crunch and freshness, iceberg is crispier, romaine has more flavor.
- Tomato and red onion: Optional, but they add color, texture, and a little bite that rounds out the wrap.
Instructions
- Heat the skillet:
- Set your skillet over medium heat and add the olive oil, letting it warm up for about a minute. You want the pan hot enough to sear the chicken, but not so hot that it smokes.
- Season and cook the chicken:
- Sprinkle the chicken tenders with salt, pepper, and paprika, then lay them in the skillet without crowding. Cook for 4 to 5 minutes per side until golden and cooked through, then let them rest for a couple of minutes before slicing.
- Make the dressing:
- In a small bowl, whisk together the Dijon mustard, honey, mayonnaise, lemon juice, and a pinch of salt and pepper until smooth. Taste it and adjust the honey or lemon if you want it sweeter or tangier.
- Warm the tortillas:
- Toss each tortilla in a dry skillet for a few seconds per side, or wrap them in a damp paper towel and microwave for 15 seconds. This makes them easier to fold without cracking.
- Assemble the wraps:
- Lay a tortilla flat and spread a spoonful of dressing down the center, then layer on the lettuce, chicken, tomato, and onion if youre using them. Drizzle a little more dressing over the top.
- Roll it up:
- Fold the sides of the tortilla inward, then roll from the bottom up, tucking as you go to keep everything tight. Slice in half on the diagonal and serve right away.
Save I brought these to a potluck once, wrapped in foil and stacked in a container, and they were gone before the main dishes even came out. Someone asked if I had catered them, which made me laugh because Id made them in my tiny kitchen that morning while drinking coffee. Its funny how something this simple can feel impressive just because it tastes good and looks put together.
Storing and Reheating
If youre making these ahead, assemble them without the lettuce and tomato, wrap them tightly in foil, and store them in the fridge for up to a day. Add the fresh veggies right before eating so they dont wilt. You can eat them cold or warm them in a skillet for a minute on each side to crisp up the tortilla. Leftover chicken and dressing keep separately in the fridge for three days, so you can build wraps as you go.
Swaps and Add Ins
You can swap the chicken tenders for grilled chicken breasts, rotisserie chicken, or even crispy tofu if you want a different protein. Bacon adds a smoky crunch, avocado makes it creamier, and shredded cheddar or pepper jack gives it a little more richness. If youre out of Dijon, whole grain mustard works too, it just has a bit more texture. Whole wheat or spinach tortillas are easy swaps if you want extra fiber or color.
Serving Suggestions
These wraps are filling enough to stand alone, but theyre even better with a handful of kettle chips, a simple side salad, or some fresh fruit like apple slices or grapes. If youre feeding a crowd, set out the components and let everyone build their own, it turns into a fun little wrap bar. A cold iced tea or lemonade pairs perfectly with the sweet and tangy flavors.
- Serve with sweet potato fries for a heartier meal.
- Pair with a cucumber and tomato salad for something light and refreshing.
- Pack them for lunch with a small container of extra dressing on the side.
Save This wrap has saved me more times than I can count, on busy nights, lazy weekends, and days when I just didnt feel like thinking too hard about dinner. Its proof that you dont need a complicated recipe to make something youll actually want to eat again.
Recipe FAQs
- → Can I prepare the chicken ahead of time?
Yes, you can cook the chicken tenders up to 2 days in advance and store them in an airtight container in the refrigerator. Simply reheat gently before assembling your wraps, or enjoy them cold for a chilled wrap option.
- → What are some good substitutes for the tortillas?
Whole wheat tortillas work wonderfully for added fiber and nutrition. You can also use spinach wraps, whole grain wraps, or lettuce leaves for a lower-carb alternative. Naan or pita bread can provide a different texture if you prefer.
- → How do I prevent the wrap from falling apart?
Ensure your tortillas are warm and pliable before filling. Don't overstuff each wrap—use a moderate amount of fillings. Fold in the sides first before rolling tightly from the bottom. Wrapping them in foil helps keep them intact until serving.
- → Can I make this dairy-free?
Absolutely. Replace the mayonnaise with dairy-free mayo or use mashed avocado for creaminess. Use dairy-free tortillas if needed. The honey-mustard dressing is naturally dairy-free, making this a flexible option for dietary restrictions.
- → What cooking methods work best for the chicken?
Pan-searing delivers excellent flavor and texture. You can also grill the chicken tenders for a smoky taste or bake them at 400°F for about 12-15 minutes for a lighter preparation. All methods result in tender, fully cooked chicken.
- → How should I store leftover wraps?
Wrap them tightly in plastic wrap or foil and refrigerate for up to 2 days. For best results, store the dressing separately and assemble fresh wraps when ready to eat. This prevents the tortillas from becoming soggy.