This Honey Mustard Chicken Wrap is the perfect combination of juicy grilled chicken, crispy bacon, and fresh vegetables, all wrapped in a soft gluten-free tortilla with a creamy homemade honey mustard sauce. It's quick, easy, and ready in just 30 minutes, making it the perfect healthy lunch & dinner!
As a recipe creator with celiac, I focus on healthy, flavorful wraps that are fully gluten-free so everyone can enjoy them safely and deliciously.
A Quick Look At The Recipe
- Total Time: 30 minutes
- Recipe Difficulty: Easy
- Cooking Method: Grilling & Baking
- Main Ingredients: Chicken thighs, bacon, Dijon mustard, honey
- Dietary Info: High protein, gluten-free option
- Serves: 2
- Calories: 531 per serving
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Such a good recipe. The sauce is amazing. I ended up using rotisserie chicken as the meat. Quick and easy lunch idea!
-lisa h.
This honey mustard chicken wrap is full of nutrition & flavor. Greek yogurt replaces mayonnaise in the sauce, cutting calories & making it high-protein.
If you love wraps & sandwiches, you'll also want to try my Buffalo Chicken Crunchy Wrap, Mediterranean Lentil Wraps, Chicken Salad Sandwich, and my Katsu Chicken Sandwich for more delicious lunch ideas!
Why You'll Love This Recipe
- Meal Prep Champion: Perfect for weekly meal prep; assemble components ahead and build wraps fresh throughout the week.
- Customizable: Easily adapt ingredients based on what's in your fridge or dietary preferences.
- Protein-Packed: Each chicken sandwich wrap has over 30g+ of protein to keep you full for hours.
Honey Mustard Chicken Wrap Key Ingredients
- Chicken Thighs: I use thighs because they stay juicier and more flavorful than breasts, thanks to their slightly higher fat content.
- Greek Yogurt: The secret to a healthy honey mustard sauce that's creamy yet light. Its tang pairs perfectly with Dijon.
- Dijon Mustard: Essential for the best honey mustard flavor, sharper and more complex than yellow mustard.
- Raw Honey: Adds natural sweetness.
- Fresh Garlic: Raw garlic gives the sauce a bold punch you can't get from garlic powder.
Substitutions & Variations
- Low-Fat Option: Lighten it up by swapping bacon for turkey bacon and using chicken breasts instead of thighs.
- Dairy-Free: Make it dairy-free by using a plant-based yogurt in your honey mustard sauce and choosing dairy-free cheese.
- Gluten-Free: Simply use a certified gluten-free wrap to turn this into a fully gluten-free chicken wrap.
- Vegan-Friendly Sauce: Make it vegan by using a plant-based sweetener instead of honey in the honey mustard sauce.
- Spicy Kick: Add heat by mixing sriracha or cayenne into the honey mustard sauce, or layer in pickled jalapeños.
- Breakfast Version: Turn it into a breakfast wrap and add scrambled eggs and creamy avocado.
- Low-Carb Option: Skip the tortilla completely and serve everything over a bed of crisp lettuce.
How To Make Honey Mustard Chicken Wraps
- Step 1: Season chicken thighs with paprika, salt, and pepper. Grill over medium-high heat for 6 7 minutes per side until they reach 165°F and get a nice char. Rest for a few minutes, then slice thinly so the chicken stays juicy.
- Step 2: Bake the bacon at 400°F for about 15 minutes until crisp. Let it drain on paper towels, then break into pieces for easy layering.
- Step 3: Pat your romaine completely dry, then slice carrots, cucumbers, avocado, and pickles into thin strips. Set out any extras like pickled onions so all the chicken wrap fillings are ready to go.
- Step 4: Blend Greek yogurt, Parmesan, Dijon, honey, garlic, lemon juice, Italian seasoning, and salt until smooth and creamy. Taste and adjust the sauce, sweeten with more honey or add extra mustard for tang.
- Step 5: Lay out your tortillas and spread a generous layer of honey mustard sauce down the center. Add romaine, then pile on the chicken wrap fillings: the veggies, bacon, and sliced chicken. Drizzle a little more sauce over everything for the perfect bite.
- Step 6: Fold in the sides, roll tightly from the bottom, and slice on a diagonal. This keeps the wrap secure and gives you that clean, café-style wrap look.
Expert Tips
- Let the Chicken Rest: Let the chicken rest for 5 minutes after cooking before slicing to keep it juicy.
- Warm the Tortilla: Toast briefly so the tortilla is flexible & won't tear.
- Sauce: Keep honey mustard sauce around about 2-3 tbsp. per wrap to avoid sogginess.
- Slice Correctly: Cut chicken against the grain for tenderness.
- Storage: Store components separately, then assemble when you're ready to eat for the best texture.
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Pairing Ideas!
Pair this wrap with some of my favorite salads and sides! I think it would be delicious paired with my Dense Bean Salad Recipe, Cucumber & Pepper Salad, or Loaded French Fries!
Need more lunch recipes? Check out all of my easy healthy lunches, from High-Protein Pasta Salad, to 15 Minute Chicken Poke Bowls, and Big Mac Tacos!
Frequently Asked Questions
The key is creating barriers. Place romaine lettuce directly against the tortilla to block moisture from the sauce and vegetables. Store wet ingredients like tomatoes or extra sauce separately until ready to eat. Pat all vegetables completely dry before assembling.
A snack wrap is typically smaller (using 8-inch tortillas), has less filling, and is designed as a lighter option. This chicken wrap uses larger 10-12 inch tortillas with more substantial chicken wrap fillings, making it a complete meal rather than a snack.
Yes! I use certified gluten-free tortillas and verify that your Dijon mustard and Italian seasoning are gluten-free (most are, but always check labels).
They typically include grilled chicken, greens, and fresh veggies such as carrots, cucumbers, and pickles. Add something savory like crispy bacon or roasted veggies, then drizzle generously with creamy honey mustard sauce. You can customize it with extras like avocado, cheese, or pickled onions to make it even more flavorful.
Did you make this recipe?
Let me know your thoughts by leaving a comment and rating below. Also, share it on socials to let others know what you think! Be sure to tag @entirelyemmy so I can share your masterpiece with my followers! ✨
📖 Recipe
Honey Mustard Chicken Wraps
Ingredients
- 2 Chicken Thighs grilled
- 2 Large Tortillas gluten free
- 2 Pieces Bacon
- 2 Leaves Romaine
- ½ Large Carrot
- ½ Avocado
- ¼ Large Cucumber
- 2 Pickle Spear
- ¼ Cup Pickled Onions optional
Homemade Honey Mustard
- 4 Cloves Garlic
- 2 Tablespoons Dijon Mustard
- 2 Tablespoons Honey
- ¼ Cup Parmesan Cheese shredded
- ¼ Cup Greek Yogurt
- 1 Tablespoon Lemon Juice
- 1 Teaspoon Italian Seasoning
- ½ Teaspoon Salt
Instructions
- Season chicken thighs with paprika, salt, and pepper. Grill over medium-high heat for 6 7 minutes per side until they reach 165°F and get a nice char. Rest for a few minutes, then slice thinly so the chicken stays juicy.
- Bake bacon at 400°F for about 15 minutes until crisp. Let it drain on paper towels, then break into pieces for easy layering.
- Pat your romaine completely dry, then slice carrots, cucumbers, and pickles into thin strips. Set out any extras like pickled onions so all the chicken wrap fillings are ready to go.
- Blend Greek yogurt, Parmesan, Dijon, honey, garlic, lemon juice, Italian seasoning, and salt until smooth and creamy. Taste and adjust the sauce sweeten with more honey or add extra mustard for tang.
- Lay out your tortillas and spread a generous layer of honey mustard sauce down the center. Add romaine, then pile on the chicken wrap fillings the veggies, bacon, and sliced chicken. Drizzle a little more sauce over everything for the perfect bite.
- Fold in the sides, roll tightly from the bottom, and slice on a diagonal. This keeps the wrap secure and gives you that clean, café-style look.
Notes
- Rest the Chicken: Let it sit 5 minutes before slicing to keep it juicy.
- Warm the Tortilla: Toast briefly so the tortilla is flexible & won't tear.
- Sauce: Keep honey mustard sauce around about 2-3 tbsp. per wrap to avoid sogginess.
- Slice Correctly: Cut chicken against the grain for tenderness.
- Storage: Store components separately then assemble when you're ready to eat for the best texture.
Nutrition
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Lisa H says
Such a good recipe. The sauce is amazing. I ended up using rotisserie chicken as the meat. Quick and easy lunch idea!