Pin It There was a Wednesday afternoon when I had twenty minutes before picking up my kids, a fridge full of random ingredients, and zero patience for complicated cooking. I grabbed chicken tenders, squeezed some honey into a bowl with mustard, and threw together these wraps without a second thought. They vanished so fast I had to make them again two days later. Sometimes the best recipes are born from hunger and a ticking clock.
I started making these on rotation after my neighbor tasted one and asked for the recipe on the spot. She told me her teenagers devoured them after soccer practice, which felt like the highest compliment. Now I keep cooked chicken tenders in the fridge most weeks, because these wraps solve the eternal question of what to eat when no one can agree. They work for lunch, dinner, or that weird in between time when someone is starving at 4 p.m.
Ingredients
- Chicken tenders: These cook in half the time of chicken breasts and stay tender without much effort, plus kids actually like them.
- Olive oil: Just enough to keep the chicken from sticking and to give it a golden crust that adds texture to every bite.
- Paprika: Optional, but it gives the chicken a subtle warmth and a little color that makes it look more intentional.
- Dijon mustard: This is the backbone of the dressing, sharper and more grown up than yellow mustard, but not harsh.
- Honey: Balances the tanginess and clings to the chicken in a way that makes every bite a little sticky and sweet.
- Mayonnaise: Adds creaminess and helps the dressing coat everything instead of sliding off the lettuce.
- Lemon juice: Just a teaspoon brightens the whole dressing and keeps it from tasting too heavy.
- Flour tortillas: Soft, pliable, and sturdy enough to hold all the fillings without tearing when you roll them up.
- Romaine lettuce: Crisp and refreshing, it adds crunch without wilting the second it touches warm chicken.
- Tomato: Optional, but it adds juiciness and a pop of color that makes the wrap feel more complete.
- Red onion: Thin slices give a sharp bite that cuts through the sweetness, but you can skip it if onions aren't your thing.
Instructions
- Heat the skillet:
- Preheat your skillet over medium heat and drizzle in the olive oil, letting it shimmer before adding the chicken. This ensures a good sear without sticking.
- Season and cook the chicken:
- Sprinkle salt, pepper, and paprika over the chicken tenders, then lay them in the hot skillet. Cook for 4 to 5 minutes per side until golden and cooked through, then let them rest for 2 minutes before slicing.
- Make the dressing:
- In a small bowl, whisk together Dijon mustard, honey, mayonnaise, lemon juice, and a pinch of salt and pepper until smooth. Taste it and adjust the sweetness or tang to your liking.
- Warm the tortillas:
- Heat each tortilla in a dry skillet for a few seconds or wrap them in a damp paper towel and microwave for 10 seconds. This makes them soft and easy to roll without cracking.
- Assemble the wraps:
- Lay each tortilla flat and spread a generous spoonful of honey mustard dressing down the center. Layer on lettuce, sliced chicken, tomato, and red onion if using, then drizzle more dressing over the top.
- Roll and serve:
- Fold the sides of the tortilla inward, then roll tightly from the bottom to enclose all the fillings. Slice in half and serve immediately while the chicken is still warm.
Pin It One Saturday my sister came over and we made a double batch of these wraps, sitting at the kitchen table with all the ingredients spread out like an assembly line. We talked for an hour while we ate, and she told me she hadnt felt that relaxed in weeks. Sometimes food is just the excuse to slow down and be together, and these wraps have become that for us.
Make It Your Own
Grilled chicken works beautifully if you want a smokier flavor, and baked chicken is great if you are cooking for a crowd and do not want to stand over the stove. I have added sliced avocado when I have it, shredded cheddar when I am feeling indulgent, and crispy bacon when I want to make them feel like a special lunch. You can also swap Greek yogurt for mayonnaise if you want a tangier, lighter dressing that still clings to everything.
Storing and Packing
These wraps are perfect for meal prep, but I learned not to assemble them too far in advance or the tortillas get soggy. Instead, I pack the chicken, dressing, and veggies separately in containers and assemble them right before eating. If you do wrap them ahead, wrap each one tightly in foil or parchment paper and store them in the fridge for up to 6 hours. The dressing keeps in a sealed jar for up to a week, and cooked chicken tenders last 3 to 4 days in the fridge.
Serving Suggestions
I usually serve these with a handful of baby carrots or a small side of potato chips, nothing fancy. They are filling enough on their own, but a simple cucumber salad or a handful of grapes on the side makes it feel more like a complete meal. If I am feeding guests, I set out all the fillings and let everyone build their own wrap, which turns lunch into something interactive and fun.
- Serve with sweet potato fries for a heartier meal that still feels casual.
- Pair with a cold iced tea or lemonade to balance the tangy sweetness of the dressing.
- Pack them for picnics or road trips since they travel well and taste great at room temperature.
Pin It These wraps have saved me on more rushed weeknights than I can count, and they have also been the centerpiece of lazy weekend lunches when I wanted something satisfying without turning on the oven. I hope they become that kind of reliable favorite for you too.
Recipe FAQs
- → Can I use boneless chicken breast instead of tenders?
Yes, boneless chicken breasts work well. Pound them to an even thickness before cooking to ensure they cook through in the same time. Alternatively, cut them into strips similar to tenders.
- → How do I prevent the wrap from falling apart?
Warm the tortillas first to make them pliable and less likely to crack. Don't overstuff—use about 3-4 tablespoons of filling per wrap. Fold the sides inward before rolling upward for better structural integrity.
- → What's the best way to cook the chicken for this dish?
Pan-searing in a skillet over medium heat delivers the best results with a golden exterior. Grilling or baking are excellent alternatives for a lighter option. Cook until internal temperature reaches 165°F (74°C).
- → Can I prepare these ahead of time?
Assemble wraps up to 2 hours before serving and wrap tightly in foil. Keep refrigerated. The dressing can be made up to 24 hours ahead and stored in an airtight container.
- → What vegetables work best for this wrap?
Crisp lettuce, sliced tomatoes, and red onion are classic choices. Try adding shredded carrots, cucumber, or bell peppers for crunch. Avocado, bacon, or cheese make excellent additions for extra flavor and richness.
- → Is there a dairy-free version of the dressing?
Substitute Greek yogurt or dairy-free mayonnaise for regular mayo to create a lighter version. The honey-mustard flavor remains the same while reducing fat content without sacrificing creaminess.