Whole chickens are one of the easiest ways to meal prep because they provide a lot of meat. They are also super cheap when compared to buying the meat sections (wings, breasts, etc) on their own. For me, the only problem with making whole chickens is that they usually take forever to cook. You also often have to make the choice between having juicy meat and crispy skin. When cooking whole chickens in the air fryer, you no longer have to make that choice. I tried this two different ways (one with a brine & the other with a dry rub) so I’ll share both methods here. Feel free to pair this with a vegetable or several vegetables for a few days of meals.
Check out my other keto, low-carb recipes
1 Whole Chicken (3-4lbs)
If you do not want to purchase a brine, you can use the following dry rub:
Marinate or Brine the Chicken: Prepare the FITBrine or Dry Rub using the package directions or by combining all of the spices and rubbing it on the outside and inside of the meat. Allow the meat to become infused with flavor by marinating it for at least 4 hours.
Take the chicken out of the refrigerator ~20 minutes before you want to cook it. I don’t recommend cooking cold meat so I try to allow mine to sit out while I prep other parts of the meal.
Drain the the brine if you used it.
Add parchment paper or foil to the pan of the air fryer
Cook on 400 degrees (or the chicken setting on your air fryer) for 30 minutes
Flip the chicken and cook for an additional 25-30 minutes. I prefer my chicken skin to be dark and crispy so I tend to leave mine in longer.
Allow the chicken to rest (I pull the cooking pan out of the air fryer and sit it on a trivet on the counter or on top of the stove) for ~10 minutes before cutting into it.