The Honey Mustard Chicken Wrap with Spinach and Crispy Chicken Strips is a delicious, easy-to-make meal that is perfect for lunch or dinner. Packed with tender chicken, fresh vegetables, creamy avocado, Swiss cheese, and a tangy homemade honey mustard dressing, this recipe offers the perfect combination of textures and flavors. Whether you’re a busy home cook looking for a quick yet nutritious meal or someone who loves wraps bursting with flavor, this dish is a fantastic choice. Let’s dive into a step-by-step guide to preparing this flavorful wrap and explore some variations and tips along the way.
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- Total Time: 30 minutes
- Yield: 3 wraps 1x
Ingredients
For the wraps:
- 1 pound chicken tenders, trimmed and cleaned
- 6 slices of cooked chicken strips (thinly sliced, crispy chicken)
- 1 large egg, beaten
- 1/3 cup all-purpose flour
- 1 teaspoon garlic powder
- 1/2 teaspoon ground black pepper
- 1 cup panko breadcrumbs
- 1 avocado, sliced
- 1–2 large heirloom tomatoes, sliced
- 3–4 slices of Swiss cheese or your favorite cheese
- 1 1/2 cups fresh spinach leaves, washed and dried
- 3 large burrito-sized flour tortillas
For the honey mustard dressing:
- 1/4 cup mayonnaise
- 1 tablespoon honey
- 1 tablespoon yellow mustard
- 1.5 teaspoons Dijon mustard
- 1/4 teaspoon paprika
- Small pinch of salt
Instructions
Step 1: Prepare the Chicken Strips
Trim any tough white parts or connective tissue from the chicken tenders using a sharp knife or kitchen scissors. Pat the chicken dry with paper towels to remove excess moisture, then season lightly with salt. This helps ensure that the breading sticks properly and enhances the flavor of the chicken.
Set up a breading station with three shallow dishes:
- In the first dish, mix the flour with garlic powder and black pepper.
- In the second dish, add the beaten egg.
- In the third dish, add the panko breadcrumbs.
Dredge each chicken tender in the flour mixture, ensuring it is fully coated. Shake off any excess flour, then dip the tender into the beaten egg, letting the excess drip off. Finally, coat the tender in panko breadcrumbs, pressing gently to ensure an even layer. Set the breaded tenders aside on a plate.
Step 2: Cook the Chicken
Oven Method: Preheat the oven to 425°F. Line a baking sheet with parchment paper or lightly grease it. Arrange the breaded chicken tenders in a single layer on the sheet, leaving space between each piece. Bake for 10-12 minutes or until the chicken is golden brown and reaches an internal temperature of 165°F.
Air Fryer Method: Preheat the air fryer to 400°F. Lightly spray the air fryer basket with oil to prevent sticking. Place the chicken tenders in a single layer, making sure they do not overlap. Cook for 4 minutes on each side or until the chicken is golden and crispy.
Grill Method: For a lighter option, skip the breading and grill the chicken tenders. Preheat the grill to medium heat (about 400°F). Coat the chicken in a mixture of olive oil, garlic powder, black pepper, and salt. Grill for 3-5 minutes per side, or until cooked through and juicy.
Step 3: Prepare the Honey Mustard Sauce
In a small bowl or jar, whisk together mayonnaise, honey, yellow mustard, Dijon mustard, paprika, and a pinch of salt. Adjust the sweetness or tanginess to taste by adding more honey or Dijon mustard. Set the sauce aside.
Step 4: Prep the Vegetables
Slice the avocado and tomatoes into thin, even pieces. Wash and dry the spinach leaves thoroughly.
Notes
- Crispy Chicken: To achieve maximum crispiness, make sure the chicken tenders are completely dry before breading. If using an air fryer, avoid overcrowding the basket.
- Make-Ahead Option: Prepare the chicken tenders and honey mustard sauce in advance and store them separately in the refrigerator. Assemble the wraps just before serving to keep the ingredients fresh.
- Storage: Leftover chicken tenders can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to maintain crispiness.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
Why This Recipe Works
This recipe stands out for its versatility and ease of preparation. Here are a few reasons why this dish is a winner:
- Easy Preparation: Breaded chicken can be baked, air-fried, or grilled, depending on your preference or available equipment.
- Homemade Sauce: The honey mustard dressing is simple to make and brings a tangy sweetness that perfectly complements the wrap’s ingredients.
- Nutritious Ingredients: With fresh spinach, avocado, and tomatoes, this wrap is loaded with vitamins, healthy fats, and protein.
- Customizable: You can easily swap ingredients to suit your taste or dietary needs, making it an adaptable option for any meal plan.
- Quick Cooking Time: Ready in just 30 minutes, this recipe is ideal for a busy weeknight meal or a quick lunch fix.
Ingredients
For the wraps:
- 1 pound chicken tenders, trimmed and cleaned
- 6 slices of cooked chicken strips (thinly sliced, crispy chicken)
- 1 large egg, beaten
- 1/3 cup all-purpose flour
- 1 teaspoon garlic powder
- 1/2 teaspoon ground black pepper
- 1 cup panko breadcrumbs
- 1 avocado, sliced
- 1-2 large heirloom tomatoes, sliced
- 3-4 slices of Swiss cheese or your favorite cheese
- 1 1/2 cups fresh spinach leaves, washed and dried
- 3 large burrito-sized flour tortillas
For the honey mustard dressing:
- 1/4 cup mayonnaise
- 1 tablespoon honey
- 1 tablespoon yellow mustard
- 1.5 teaspoons Dijon mustard
- 1/4 teaspoon paprika
- Small pinch of salt
Preparation
Before you start, gather all the necessary ingredients and equipment, including a baking sheet, parchment paper, an air fryer (if using), and a skillet. Preparing everything ahead of time ensures a smooth cooking process.
Step 1: Prepare the Chicken Strips
Trim any tough white parts or connective tissue from the chicken tenders using a sharp knife or kitchen scissors. Pat the chicken dry with paper towels to remove excess moisture, then season lightly with salt. This helps ensure that the breading sticks properly and enhances the flavor of the chicken.
Set up a breading station with three shallow dishes:
- In the first dish, mix the flour with garlic powder and black pepper.
- In the second dish, add the beaten egg.
- In the third dish, add the panko breadcrumbs.
Dredge each chicken tender in the flour mixture, ensuring it is fully coated. Shake off any excess flour, then dip the tender into the beaten egg, letting the excess drip off. Finally, coat the tender in panko breadcrumbs, pressing gently to ensure an even layer. Set the breaded tenders aside on a plate.
Step 2: Cook the Chicken
Oven Method: Preheat the oven to 425°F. Line a baking sheet with parchment paper or lightly grease it. Arrange the breaded chicken tenders in a single layer on the sheet, leaving space between each piece. Bake for 10-12 minutes or until the chicken is golden brown and reaches an internal temperature of 165°F.
Air Fryer Method: Preheat the air fryer to 400°F. Lightly spray the air fryer basket with oil to prevent sticking. Place the chicken tenders in a single layer, making sure they do not overlap. Cook for 4 minutes on each side or until the chicken is golden and crispy.
Grill Method: For a lighter option, skip the breading and grill the chicken tenders. Preheat the grill to medium heat (about 400°F). Coat the chicken in a mixture of olive oil, garlic powder, black pepper, and salt. Grill for 3-5 minutes per side, or until cooked through and juicy.
Step 3: Prepare the Honey Mustard Sauce
In a small bowl or jar, whisk together mayonnaise, honey, yellow mustard, Dijon mustard, paprika, and a pinch of salt. Adjust the sweetness or tanginess to taste by adding more honey or Dijon mustard. Set the sauce aside.
Step 4: Prep the Vegetables
Slice the avocado and tomatoes into thin, even pieces. Wash and dry the spinach leaves thoroughly.
Assembly
- Lay a flour tortilla flat on a clean surface.
- Spread a generous amount of honey mustard sauce over the center of the tortilla, leaving about an inch of space around the edges.
- Layer a handful of spinach leaves, followed by sliced tomatoes, avocado, and crispy chicken strips.
- Add the cooked chicken tenders, either whole or sliced into bite-sized pieces. Top with a slice or two of Swiss cheese.
- Fold the sides of the tortilla inward, then roll it up tightly from the bottom, tucking in the filling as you go.
- Repeat with the remaining tortillas and ingredients.
Serving Suggestions
Serve the wraps at room temperature or heat them in a skillet with a touch of oil to give the tortilla a crispy, golden exterior. Slice each wrap in half for easier handling, and enjoy with a side of extra honey mustard sauce for dipping.
For a complete meal, pair the wraps with a light salad, sweet potato fries, or a cup of soup. These wraps also make excellent picnic or lunchbox options since they hold up well and taste great even when served cold.
Tips for Success
- Crispy Chicken: To achieve maximum crispiness, make sure the chicken tenders are completely dry before breading. If using an air fryer, avoid overcrowding the basket.
- Make-Ahead Option: Prepare the chicken tenders and honey mustard sauce in advance and store them separately in the refrigerator. Assemble the wraps just before serving to keep the ingredients fresh.
- Storage: Leftover chicken tenders can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to maintain crispiness.
Variations
- Spicy Kick: Add a dash of cayenne pepper or a drizzle of sriracha to the honey mustard sauce for a spicy twist.
- Veggie-Packed Wraps: Include shredded carrots, bell peppers, or cucumbers for added crunch and nutrition.
- Low-Carb Option: Use a low-carb tortilla or wrap the ingredients in large lettuce leaves for a lighter version.
- Cheese-Free Wraps: Omit the cheese for a dairy-free option, or substitute with a vegan cheese alternative.
Final Thoughts
The Honey Mustard Chicken Wrap with Spinach and Crispy Chicken Strips is a simple yet satisfying recipe that showcases how easy it can be to create a balanced, flavorful meal at home. With its customizable ingredients and multiple cooking methods, this dish is accessible for cooks of all skill levels. Whether you’re meal prepping for the week or whipping up a quick lunch, these wraps are sure to become a favorite in your recipe rotation. So grab your ingredients, roll up your sleeves, and enjoy the delicious rewards of homemade cooking!