Air Fryer Whole Chicken
This Air Fryer Whole Chicken delivers 6g protein and 200 calories per serving — a lean protein source for those minimizing calories on a cut. Batch-preps 4 servings with quick stovetop cooking, freeing up prep time for higher-protein components. Use this as a foundation protein when building macro-balanced meals around your carb and fat targets.
Ingredients
- •Chicken, Whole
- •2 1/2 teaspoons kosher salt (divided)
- •Lemon
- •Garlic(360g)
- •Thyme, Fresh
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 teaspoon ground black pepper
Instructions
- 1Remove the giblets from the chicken and pat very dry (no need to rinse). Season the inside of the chicken cavity with 1/2 teaspoon of the salt.
- 2Stuff the chicken cavity with the lemon, garlic, and thyme.
- 3Brush the outside of the chicken all over with the oil.
- 4Sprinkle with the remaining 2 teaspoons salt and the black pepper.
- 5Preheat the air fryer to 360 degrees F. Place the chicken in the air fryer breast-side down.
- 6Air fry for 30 minutes, then slide out the basket and flip the chicken over.
- 7Continue air frying until the chicken reaches 155 degrees on an instant read thermometer inserted in the thickest part of the breast, about 25 to 30 minutes more. Remove from the air fryer. Cover and let rest for at least 10 minutes before carving.
Nutrition — Per Serving
200
calories
6g
protein
8g
fat
- Carbohydrates
- 30g
- Saturated fat
- 1.1g
- Sodium
- 15 mg
- Dietary fiber
- 1.9g
4 servings per batch · ~98g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Air Fryer Whole Chicken have per serving?
Each serving provides only 6g of protein and 200 calories, indicating this recipe does not deliver sufficient protein for macro tracking purposes. The macros show 8g fat and 30g carbs, so this functions better as a side dish than a protein-primary meal.
How long does Air Fryer Whole Chicken take to cook?
Quick prep time on the stovetop yields 4 servings per batch, making it reasonable for meal prep scale. However, the low protein-per-serving content means this should be combined with a dedicated protein source for balanced macros.
Is Air Fryer Whole Chicken good for muscle gain?
At only 6g protein per serving, this recipe does not align with muscle gain macro targets where 40-60g protein per meal is standard. You'd need to supplement this dish with additional protein sources to make it viable for a muscle-building phase.
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