Healthy Honey Mustard Chicken Wrap

You know what’s funny? I used to think wraps were just cold sandwich fillings rolled up in a tortilla. That’s how my sister always made them when we’d pack lunches together. When she tried putting hot ingredients in there, everything would get soggy and fall apart.

Turns out, she just didn’t know the right way to build a warm wrap—you need to layer things properly and use ingredients that complement each other. This honey mustard chicken wrap is my go-to example of doing it right. It’s simple enough that anyone can make it, but the combination of warm chicken and cool crisp veggies just works.

What Kind of Tortillas Should I Use?

For wraps like these, you’ll want to stick with large burrito-sized flour tortillas that are at least 10 inches in diameter – corn tortillas are too small and brittle for this job. The most important thing is to look for fresh, pliable tortillas that won’t crack when you fold them. Regular flour tortillas work great, but if you want to add some extra nutrition, whole wheat or spinach tortillas are good alternatives. Just make sure to warm your tortillas slightly before assembling the wraps – this makes them more flexible and less likely to tear when you’re rolling them up.

Options for Substitutions

This wrap recipe is super adaptable and you can make several swaps based on what you have in your kitchen:

• Tortillas: Regular flour tortillas work great, but you can also use whole wheat, spinach, or even low-carb varieties. Just make sure they’re large enough to wrap your fillings. Lettuce wraps are another option if you’re watching your carbs.
• Chicken tenders: No frozen tenders? Use grilled chicken breast, rotisserie chicken, or even turkey breast. For a vegetarian option, try crispy tofu strips or chickpeas.
• Provolone cheese: Feel free to swap with cheddar, Swiss, or pepper jack for different flavors. Skip it altogether to make it dairy-free.
• Greek yogurt: You can use all mayo instead of the yogurt-mayo combo, or try sour cream. For a dairy-free version, use vegan mayo.
• Vegetables: The veggie mix is totally customizable – try shredded purple cabbage instead of lettuce, bell peppers instead of carrots, or add tomatoes. No cucumber? Just leave it out!
• Honey: Maple syrup or agave nectar work well as substitutes. They’ll give you that same sweet balance in the sauce.
• Apple cider vinegar: Regular white vinegar or rice vinegar can step in here – you just need that bit of tang in the sauce.

Watch Out for These Mistakes While Cooking

The biggest challenge when making chicken wraps is overstuffing them, which can lead to torn tortillas and filling spilling out everywhere – stick to about 1-1.5 cups of filling per wrap and leave a border around the edges for proper rolling. Another common mistake is not warming your tortillas before assembly; cold tortillas are prone to cracking, so heat them briefly in a dry skillet or microwave between damp paper towels for 20-30 seconds until they’re pliable. To keep your wraps from getting soggy, make sure your chicken tenders are completely cooled before assembly and pat any wet ingredients (like cucumber and pickles) dry with paper towels. For the best texture and flavor, let the honey mustard sauce sit in the fridge for at least 30 minutes before using, allowing the flavors to blend together properly.

What to Serve With Honey Mustard Chicken Wraps?

These hearty chicken wraps make a filling meal on their own, but adding a few simple sides can turn them into a complete lunch or dinner spread. A handful of crispy potato chips or french fries on the side gives you that satisfying crunch factor that goes perfectly with sandwiches and wraps. For a healthier option, try a light pasta salad dressed with Italian vinaigrette or a handful of sweet potato wedges roasted with olive oil and sea salt. If you’re serving these wraps for lunch, fresh fruit like grapes or apple slices makes an easy, refreshing side that balances out the savory flavors of the wrap.

Storage Instructions

Pack: If you’re making these wraps for lunch later, keep the honey mustard sauce in a separate container and assemble just before eating. This prevents the tortilla from getting soggy. You can pack all the veggies and chicken together in one container, and they’ll stay fresh in the fridge for up to 2 days.

Keep: The honey mustard sauce will stay good in an airtight container in the fridge for up to a week. I like to make extra sauce to have on hand for other sandwiches or as a quick dip for veggies.

Meal Prep: To prep these wraps ahead of time, cook your chicken and bacon, chop all your veggies, and mix the sauce on Sunday. Store everything separately in the fridge, and you can quickly assemble fresh wraps throughout the week. The prepped ingredients will stay fresh for 3-4 days.

Preparation Time	15-20 minutes
Cooking Time	15-20 minutes
Total Time	30-40 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1800-2000
• Protein: 90-100 g
• Fat: 90-100 g
• Carbohydrates: 150-160 g

Ingredients

• 4 large burrito-sized tortillas
• 10-12 high-quality frozen chicken tenders
• 8 slices of thin provolone cheese
• 4 cooked bacon slices, crumbled
• 2-3 cups shredded green leaf lettuce
• 1/2 cup thinly sliced carrots
• 1 small cubed cucumber
• Dill pickle slices
• Chopped scallions
• 3 tablespoons plain greek yogurt
• 3 tablespoons mayonnaise
• 1 tablespoon dijon mustard
• 2 tablespoons honey
• 1 tablespoon apple cider vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 teaspoon hot sauce or sriracha (optional)

Step 1: Prepare the Dressing

Whisk together all the dressing ingredients in a bowl until smooth and creamy.

Taste and adjust the seasoning with another pinch of salt and pepper to suit your preference.

If you prefer a spicier kick, feel free to add more sriracha.

Step 2: Cook the Chicken Tenders

Cook the chicken tenders according to the package instructions.

If using Real Good Foods lightly breaded chicken strips, air-fry them for 12 minutes, shaking the basket halfway through to ensure even cooking.

Once done, set them aside.

Step 3: Assemble the Salad

In a medium bowl, combine lettuce, carrots, and cucumbers.

Add about half of the prepared dressing to the bowl and toss everything together until the salad ingredients are well coated.

Step 4: Assemble the Wrap

Start by spreading a generous dollop of honey mustard dressing onto a tortilla.

Place two slices of provolone cheese and 1 slice of chopped bacon on top.

Add a hefty serving of the dressed salad, followed by 2-3 chicken strips, 3-4 pickles, and a sprinkle of green onions.

Drizzle with a little more dressing.

Fold the short sides in, then fold over the long edge, tucking it under the filling and rolling it to form a tight burrito.

Step 5: Toast the Wrap

In a nonstick pan, heat a swish of olive oil over medium-high heat.

Place the wrap seam side down in the pan and toast it for 30-60 seconds on each side until it turns golden brown and crispy.

Serve hot for a delightful, satisfying meal.

Enjoy Your Delicious Wrap!

Congratulations on making a delicious lunch wrap that is perfect for any meal.

Enjoy the flavors and the satisfying crunch.

Lucky you!

🤤