Microgreen Honey Mustard Chicken

Microgreen and Honey Mustard Chicken Wraps bring sunshine to lunch any day. They are fresh and protein-packed with tender grilled chicken, a creamy tangy sauce, and crisp microgreens for extra bite. My family loves them for quick weekday meals when we crave something that feels special yet comes together fast.

I first made these for a busy school night when everyone wanted a meal they could eat with their hands. The bright honey mustard sauce convinced my pickiest eater to ask for seconds. Now these wraps show up whenever we need a healthy reset.

Ingredients

• Boneless skinless chicken breast: Choose plump firm cutlets Look for fresh not frozen for juicier results
• Olive oil: Acts as a marinade and grilling aid Pick a fruity or robust variety for flavor
• Salt: Essential for seasoning Enhance every ingredient by evenly distributing
• Black pepper: Adds warmth and depth Fresh cracked pepper has the most bite
• Garlic powder: Infuses chicken with savory notes Make sure it is a fresh batch for best aroma
• Dijon mustard: Base for the sauce Go for one labeled smooth and tangy
• Honey: Adds balanced sweetness Local raw honey for flavor and health
• Greek yogurt: Makes sauce creamy and lighter than mayo Stick with full-fat for best texture
• Lemon juice: Rounds out the dressing Use fresh lemons for the brightest flavor
• Flour tortillas: Go for flexible soft tortillas Whole wheat or gluten free work too if preferred
• Mixed microgreens: Sunflower radish and arugula offer variety Check for crispness and avoid wilted leaves
• Cucumber: Adds crunch and coolness Use thin skinned types like Persian or English for best texture
• Avocado: Lends creaminess Choose ripe but not mushy Hass for the perfect wrap
• Red onion: Brings brightness and zip Slice as thin as you can for milder flavor

Instructions

Prepare the Grill or Grill Pan:

Preheat your grill or grill pan over medium high heat Let it get hot so chicken sears quickly and develops a nice char

Season the Chicken:

Rub chicken breasts on all sides with olive oil salt black pepper and garlic powder Massage well so the seasoning is even

Grill the Chicken:

Place chicken on grill Cook for five to six minutes each side until cooked through and juices run clear Midpoint flip is crucial for good color on both sides

Rest then Slice:

Remove chicken from grill Let it rest on a cutting board for five minutes Slice thinly across the grain for tenderness

Mix the Honey Mustard Sauce:

Whisk Dijon mustard honey Greek yogurt lemon juice salt and pepper in a bowl Blend until fully smooth and taste for seasoning balance You want sharp tang with mellow sweetness

Warm the Tortillas:

Heat tortillas in a dry skillet for a minute on each side or microwave for twenty seconds They should be soft enough to fold without cracking

Assemble the Wraps:

Lay warm tortillas flat Spread about a tablespoon of honey mustard sauce down the center Top with sliced chicken microgreens cucumber avocado and red onion Layer for even bites and best texture

Drizzle and Fold:

If you love sauce add a little more on top Fold in the sides and roll tightly so filling stays inside

Serve:

Slice each wrap in half to reveal the colorful layers Serve immediately while the tortilla is warm and everything is crisp

Save

Microgreens are my secret favorite here They lift the wraps from basic to surprising every bite is lively and green I first mixed in sunflower and radish microgreens after finding them at a farmers market and now it is the ingredient my husband secretly sneaks extra for himself

Storage Tips

If you have leftovers keep wraps uncut and wrap tightly in plastic or foil They stay fresh in the fridge for a day To keep veggies crisp assemble right before you eat

Ingredient Substitutions

Swap grilled chicken for rotisserie or baked breast in a pinch Avocado can be replaced with hummus for a creamy texture Gluten free tortillas work wonderfully for those needing an alternative

Serving Suggestions

Serve with a side of sweet potato fries or a simple carrot slaw Iced tea or crisp white wine matches the tangy honey mustard perfectly

Cultural and Historical Context

Microgreens were once a chef secret but now pop up in markets everywhere They are packed with nutrients and provide a gourmet edge to classic wraps With a nod to American deli fare these wraps reinvent lunchtime in a fresh way

Save

Try baby spinach if microgreens are scarce In summer use grilled zucchini or fresh tomatoes for a twist Winter calls for roasted red peppers or shaved carrots for more depth Do not skip resting the chicken before slicing juicy is key Thin sliced cucumber and onion add needed crunch and bite Homemade honey mustard sauce beats anything bottled for flavor After trying these wraps for a neighborhood potluck I noticed everyone asked for the recipe The simple prep and bright colors invite happy compliments and no one ever guesses they are high protein and healthy Wraps are best enjoyed fresh but you can freeze the grilled and sliced chicken in portioned bags for future wraps Make sauce fresh and assemble with microgreens when ready

Recipe FAQs

→ What type of microgreens work best?

Sunflower, radish, and arugula microgreens provide crunch and peppery notes, but any variety adds nutrition and freshness.

→ Can I substitute Greek yogurt in the sauce?

Yes, mayonnaise offers a richer flavor, while Greek yogurt gives a lighter, tangy result.

→ How do I keep wraps from getting soggy?

Layer sauces and moist ingredients sparingly, and assemble wraps just before serving for best texture.

→ What other vegetables can I add?

Try shredded carrots, bell peppers, or spinach for extra crunch and nutritional variety.

→ Are these wraps gluten-free?

Use gluten-free tortillas to make this dish suitable for gluten-sensitive diets.

→ What beverages pair well with these wraps?

Crisp white wine or iced tea complement the fresh, tangy flavors beautifully.