Microgreen Honey Mustard Chicken

These Microgreen & Honey Mustard Chicken Wraps are my answer to flavorful lunches on busy weekdays The mix of grilled chicken and crunchy cucumber with a creamy honey mustard drizzle makes every bite fresh and satisfying I started making these when I needed something quick for lunch but did not want to skimp on nutrition or taste

When I first tried these wraps my youngest was skeptical about microgreens Now everyone fights over who gets the last one and they always disappear before the dinner leftovers do

Ingredients

• Chicken breast: provides lean protein and becomes juicy and flavorful when grilled Choose organic if possible and aim for even thickness for uniform cooking
• Olive oil: keeps the chicken moist and helps the seasoning stick Go with extra virgin for best flavor
• Salt and black pepper: are essential for brightening the chicken's natural flavors
• Garlic powder: adds subtle savory depth A fresh jar will give you the boldest taste
• Dijon mustard: gives tang and a smooth texture Look for genuine Dijon from France if available
• Honey: offers sweetness to balance the mustard Use local honey for fresh aroma
• Greek yogurt: creates a creamy sauce and boosts protein Use full fat or low fat per your preference
• Lemon juice: adds brightness Make sure it is freshly squeezed for zesty notes
• Flour tortillas: hold everything together and keep the wraps soft Go for large tortillas and warm them for pliability
• Mixed microgreens: such as sunflower radish and arugula bring crunchy texture and vitamins Look for perky leaves without wilting
• Cucumber: offers a cooling bite Use thin slices from a firm crisp cucumber
• Avocado: brings creamy richness Choose ripe but not mushy fruit for easy slicing
• Red onion: gives mild sweetness and color Use thin slices for balance without overpowering

Instructions

Prepare the Grill:

Heat your grill or grill pan over medium high until it is hot enough for a drop of water to instantly sizzle and evaporate This preheating ensures even searing

Season and Sear the Chicken:

Pat chicken breasts dry so seasonings stick evenly Massage with olive oil salt pepper and garlic powder then place on the grill Cook each side for at least five minutes Test doneness with a thermometer it should read at least 165 degrees Rest chicken five minutes to lock in juices before slicing slice thin for easy wrapping

Make the Honey Mustard Sauce:

In a small bowl add Dijon mustard honey Greek yogurt lemon juice and a pinch of salt and pepper Whisk until silky smooth and taste Check for balance you want equal tang and sweet Adjust seasoning or sweetness to your liking

Warm the Tortillas:

Place tortillas in a dry skillet over medium heat Just thirty seconds per side makes them flexible and prevents tearing during rolling If microwaving wrap in a damp towel for soft texture

Assemble the Wraps:

Lay each tortilla on your work surface Smooth a generous spoonful of honey mustard sauce down the center

Pile On Fillings:

Layer sliced grilled chicken then a handful of microgreens crisp cucumber creamy avocado and thin red onion Drizzle with a little more sauce for extra flavor

Fold and Roll:

Fold the sides of each tortilla in toward the middle then tightly roll up from the bottom Hold firmly but do not pack too tightly

Serve:

Slice each wrap in half for easy eating Serve immediately for best crunch or wrap tightly for lunch on the go

Save

My favorite thing about this recipe is how the honey mustard sauce pulls everything together Each time we make these my family hovers around the counter hoping to sneak bites before wrapping and my kids always ask for extra sauce

Storage Tips

Wrap leftovers tightly in plastic wrap or store in an airtight container The wraps last up to two days in the refrigerator but microgreens may lose their crispness It is best to keep sauce separate if storing overnight and drizzle fresh before serving

Ingredient Substitutions

Switch Greek yogurt for mayonnaise or plain yogurt for a mellower sauce For gluten free wraps use alternative tortillas made from almond coconut or corn Shredded rotisserie chicken speeds up prep and works well with the same flavors

Serving Suggestions

Serve with a simple side salad of greens and another drizzle of honey mustard sauce For heartier meals add a cup of soup or some baked sweet potato fries Kids love these with apple slices or grapes

Cultural and Historical Context

Microgreens have gained popularity over the last decade for their nutrient rich profile and delicate crunch They are grown from many veggies and herbs and you will find them featured in innovative wraps and bowls across America Honey mustard sauce has classic roots in picnic fare and deli sandwiches pairing sweet and sharp flavors for long lasting appeal

Seasonal Adaptations

In spring use pea shoots or broccoli microgreens Summer calls for juicy tomatoes or bell pepper strips inside Autumn is great for swapping in shredded carrots and using whole wheat tortillas

Success Stories

One friend introduced these wraps at her office potluck and they became an instant favorite My family loves customizing their own at the table especially piling on their chosen microgreens I have converted skeptical eaters simply by serving these with extra sauce on the side

Freezer Meal Conversion

Though fresh microgreens do not freeze well you can grill and slice a batch of chicken then freeze in portioned bags The honey mustard sauce freezes if you store it separate Thaw chicken overnight and assemble wraps fresh for lunches all week

Save

Enjoy creating these delicious wraps for energizing lunches or light dinners and watch as they quickly become a family favorite.

Questions & Answers

→ Can I use a different sauce base?

Yes, substitute Greek yogurt with mayonnaise for a creamier sauce or use plain yogurt for a lighter flavor.

→ What greens work best?

Sunflower, radish, and arugula microgreens add peppery freshness, but spinach or lettuce can be used too.

→ How do I keep wraps from getting soggy?

Layer microgreens and sliced vegetables between chicken and sauce, and serve immediately after assembly.

→ Is this dish gluten-free?

Use gluten-free tortillas for a gluten-free option, adjusting assembly as needed for flexibility and taste.

→ How can I add extra crunch?

Include thinly sliced carrots or bell peppers to provide vibrant colors and a satisfying crunch.

→ What pairs well with these wraps?

Crisp white wine, iced tea, or fresh fruit make excellent accompaniments to these wraps.