Microgreen Honey Mustard Chicken Wraps

Nothing beats these Microgreen and Honey Mustard Chicken Wraps when you want a lunch that is fast fresh and full of flavor. Tender chicken and crisp microgreens tucked inside a soft tortilla with a tangy sauce these wraps have become my go-to for busy weekdays or picnics in the park.

The first time I whipped these up it was right before our family headed out for a last minute spring hike. They held up perfectly in the cooler and everyone came home asking for the recipe.

Ingredients

• Chicken breast: provides lean protein and soaks up the seasoning
• Olive oil: helps chicken stay juicy and adds richness choose extra virgin for best flavor
• Salt: essential to bring all the flavors out look for sea salt flakes for better control
• Fresh ground black pepper: offers sharp warmth use freshly cracked for punchiest flavor
• Garlic powder: brings savory depth and aroma go for one without added anti-caking agents
• Dijon mustard: forms the flavor backbone pick a smooth French style for balance
• Honey: sweetens the sauce and balances the tang raw local honey has the freshest taste
• Greek yogurt: makes the sauce creamy and light opt for full fat for extra silkiness
• Lemon juice: sharpens all the flavors use fresh lemon for brightness
• Flour tortillas: hold everything together aim for soft ones that bend easily
• Mixed microgreens: lend crunch and nutrition sunflower and radish varieties really shine here
• Cucumber: adds cool refreshing crunch choose one that feels firm and heavy for its size
• Avocado: brings luxurious creaminess pick one that yields just slightly to gentle pressure
• Red onion: layers in mild heat slivers from a small crisp onion work best

Instructions

Prep the Chicken:

Rub both chicken breasts thoroughly with olive oil salt black pepper and garlic powder. Make sure to coat all sides evenly so the seasoning soaks in.

Grill the Chicken:

Preheat your grill or grill pan to medium-high. Place the chicken on the hot surface and cook for five to six minutes per side. Flip only once so you get a good sear. Check that the internal temp reaches 165 F or juices run clear.

Rest and Slice:

Remove chicken from the heat and let it rest undisturbed for five minutes. This keeps the juices from spilling out. Slice into thin strips across the grain for tenderness.

Mix the Honey Mustard Sauce:

In a small bowl vigorously whisk Dijon mustard honey Greek yogurt and lemon juice until smooth. Add a pinch of salt and pepper to taste. Taste and adjust the balance if needed.

Warm the Tortillas:

Place tortillas in a dry skillet over medium heat for thirty seconds per side or microwave them loosely covered with a damp towel. This makes them flexible and less likely to tear.

Assemble the Wraps:

Lay each tortilla flat and spread about a tablespoon of sauce down the center. Build your wrap with a layer of sliced chicken a generous handful of microgreens cucumber avocado and onion slices.

Add Extra Sauce:

If you love extra flavor drizzle on more sauce before wrapping. Make sure not to overfill so the wrap stays together.

Wrap and Roll:

Fold in the sides of each tortilla toward the center then roll tightly from the bottom up. Press gently to seal.

Slice and Serve:

With a sharp knife cut each wrap in half for easy eating and prettier presentation. Serve right away while everything is crisp and cool.

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I have a real soft spot for the microgreens in this wrap. Their delicate crunch and bright flavor make lunchtime feel exciting. Last summer on a road trip we packed these in a cooler and it turned into a new tradition everyone looks forward to.

Storage Tips

Wraps keep well in an airtight container refrigerated for up to two days. To keep tortillas from getting soggy line the inside with greens or lettuce before adding sauce and fillings.

Ingredient Substitutions

Swap in turkey strips or rotisserie chicken for even faster prep. Mayonnaise instead of yogurt will give the sauce a richer finish. Gluten free tortillas or even sturdy lettuce leaves work for dietary preferences.

Serving Suggestions

Serve these wraps with fresh-cut fruit a side of crunchy veggie sticks or a simple green salad. For something heartier lay out a platter with sweet potato chips or lentil soup.

Cultural Context

Microgreens are a modern touch you will see in American delis and cafés for their taste and nutrition. The honey mustard pairing is classic comfort food in the States but microgreens add a hip twist.

Seasonal Adaptations

Swap in spinach or arugula if microgreens are not available Use grilled zucchini or roasted peppers in late summer for variety Add shredded carrots or apple slices in autumn for sweetness

Success Stories

Friends have asked for the recipe after taking these for a picnic and they always disappear first at potlucks. My kids even pack them for school lunches and come home with empty lunch boxes.

Freezer Meal Conversion

Assembled wraps do not freeze well because of the fresh veggies. But you can grill and freeze the sliced chicken ahead of time then thaw and assemble fresh wraps in minutes.

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With these wraps you can enjoy delicious flavor and nutrients in every bite. They are perfect for a busy day or picnic lunch.

Frequently asked questions about this recipe

→ Can I use different greens?

Yes, mix any microgreens such as arugula, sunflower, or radish, or swap for baby spinach to suit your taste.

→ What can I substitute for Greek yogurt?

Replace Greek yogurt with mayonnaise for a richer sauce texture or use sour cream for extra tanginess.

→ How do I keep the wraps from getting soggy?

Warm tortillas briefly and layer sauce sparingly. Add veggies just before serving to maintain freshness.

→ Is this suitable for gluten-free diets?

Simply use gluten-free tortillas. All other ingredients are naturally gluten-free for a safe alternative.

→ Can I prepare the chicken ahead of time?

Cook and slice the chicken in advance. Store in the refrigerator and assemble wraps when ready to eat.