One Roast Chicken, Five Budget-Friendly Meals

Prep time: 15 mins

Cook time: Oven: 1hr 30mins | Air Fryer: 20 mins

The Budget-Friendly Art of Roasting Once and Eating All Week

Chef Rhys Hannah talks you through how roasting a whole chicken might be one of the most underrated kitchen power moves. For the cost of a single bird, you can feed yourself (or your family) for days—with delicious variety, minimal effort, and serious savings. Whether you’re cooking for one or trying to streamline weekday dinners, here’s how to make one roasted chicken work smarter, not harder.

Why Roast a Whole Chicken?

Cost-effective: A whole chicken is often cheaper per kilo than buying breasts or thighs separately.
Versatile: Roasted chicken pairs well with a wide variety of flavors and cuisines.
- Our Flavour recommendations are at the bottom of this page.
Less waste: You can use every part—including the bones—to stretch your grocery dollar even further.
Meal-prep friendly: Roast once, then portion and refrigerate or freeze for quick meals all week.

Flavour First — how to mix-up and make your chicken taste great:

One of the best things about roast chicken is how well it takes on flavour: here are a few seasoning blends you can use before roasting—or mix into your shredded chicken after cooking.

🌿 Classic Herb & Garlic

Olive oil, garlic, rosemary, thyme, parsley, lemon zest
Perfect for: Mediterranean bowls, soups, sandwiches
Pair with: Roasted potatoes, steamed greens, or orzo/rice

🌶️ Smoky & Spicy

Smoked paprika, cumin, chili powder, garlic powder, lime juice
Perfect for: shredded in Tacos, quesadillas, rice and veg bowls
Pair with: Black beans, avocado, corn, salsa

🍛 Curry-Spiced (Indian-Inspired)

Turmeric, cumin, coriander, garam masala, ginger, yogurt (as a marinade, let the choice sit in the marinade int he fridge for 1 – 4 hours)
Perfect for: Curries, rice bowls, naan wraps
Pair with: Basmati rice, cucumber raita, canned and rinsed lentils in a salad

🍋 Za’atar & Sumac (Middle Eastern)

Za’atar spice blend, sumac, olive oil, lemon juice
Perfect for: Pita wraps, hummus bowls, couscous
Pair with: Pickled onions, cucumbers, tahini or yoghurt dressings

🍯 Honey Mustard Glaze

Dijon mustard, honey, garlic, splash of apple cider vinegar
Perfect for: Sandwiches, cold chicken salads
Pair with: Slaw, roasted sweet potatoes, green beans

🍊 Asian-Inspired Orange Ginger

Soy sauce, orange zest, ginger, garlic, sesame oil
Perfect for: Stir-fried rice, noodle bowls, salad wraps, rice paper rolls
Pair with: Bok choy, rice noodles, edamame

Carve It, Portion It, Store It

Once cooled, shred or slice the meat and divide it into portions—about 2 to 3 cups of shredded chicken total.

Storage tips:

Fridge: Store chicken in an airtight container for up to 4 days.
Freezer: Freeze portions in zip-top bags for up to 3 months. Label and date them.
Bonus: Use the bones to make a simple chicken stock—perfect for soups or sauces. If you don’t have the time immediately to make the stock, place the bones in a container in the freezer.

This recipe was created by Rhys Hannan as part AgriCULTURED 2025 and presented at the Healthy Eating on a Budget Workshop in partnership with St Lukes and Eat Well Tasmania.

Directions

Rhys explains below two cooking options: roasting in the oven or using an air fryer:

Oven Method:

Preheat your oven to 220°C (fan forced).

Rub the chicken with oil, your choice of seasoning and stuff the inside of the chicken with lemon and herbs.

Roast at 220°C (fan forced) for about 1 hour 15 minutes, or until the chicken is cooked through and brown on the outside. Test the choke with a fork or tongs to see if the flesh is white and juicy and no longer pink.

Let rest for 15 minutes before carving.
Air Fryer Method:

If your air fryer is smaller you may need to break down the chicken — cut it up in to pieces. Below is a method from Rhys. If your air fryer can fit a whole chicken then skip to step 3.

To break down the chicken

Remove the legs: Put the chicken breast-side up and gently pull one leg away from the body. Slice through the skin between the leg and the breast to expose the joint. Bend the leg back until the joint pops. Cut through the joint to remove the leg completely. Repeat on the other side.

Separate the thigh and drumstick: Place the leg skin-side down. Feel for the joint between the thigh and drumstick (there’s a natural seam of fat running through it). Slice cleanly through the joint.

Remove the wings: Extend one wing out from the body. Pull it slightly to expose the joint, and slice through where the wing and breast muscles meet. Repeat on the other side.

Remove the crown: (breasts on the bone): With the chicken still breast-side up, run your knife under between the second and third rib bones, keeping as close to the third rib as possible. Repeat on the other side. Use your scissors or kitchen shears to cut through the joint at the bottom of the wishbones.

At this stage, you’ve got 8 pieces: two legs (each split into thigh and drumstick), two wings, a bone-in breast – also called the crown – and the spine and upper ribs. You can trim off any excess cartilage or skin as needed, and keep the ‘frame’ and leftover bits for stock.
Preheat your air fryer to 180 °C

Rub the chicken pieces in the oil and salt. Put them in the air fryer, skin side up, and cook for 20 minutes.

At this stage, remove all the pieces except for the crown. Continue to cook the crown for a further 7 or 8 minutes, or until a probe thermometer inserted at the wishbone reads > 68 °C.

Rest for 5 minutes before serving.

Storage tips: Fridge: Store chicken in an airtight container for up to 4 days. Freezer: Freeze portions in zip-top bags for up to 3 months. Label and date them. Bonus: Use the bones to make a simple chicken stock—perfect for soups or sauces. If you don't have the time immediately to make the stock, place the bones in a container in the freezer.
Our go to leftover recipe for mid-week lunches is a Chicken Grain Bowl (Mediterranean Style) Add your shredded Chicken + quinoa or rice Cucumber, cherry tomatoes, olives, feta Lemon-tahini dressing (2 tbs of lemon juice, 1 tbs of tahini, 1/2 tsp of garlic power, 1tsp honey, salt and pepper) Flavour tip: Sprinkle za’atar or sumac for extra zing.

Use the list below while you shop or cook. Simply tap an ingredient to cross it off  the list. You can also tap directions while you cook.

Ingredients

Prep time: 15 mins

Cook time: Oven: 1hr 30mins | Air Fryer: 20 mins

The Budget-Friendly Art of Roasting Once and Eating All Week

Why Roast a Whole Chicken?

Cost-effective: A whole chicken is often cheaper per kilo than buying breasts or thighs separately.
Versatile: Roasted chicken pairs well with a wide variety of flavors and cuisines.
- Our Flavour recommendations are at the bottom of this page.
Less waste: You can use every part—including the bones—to stretch your grocery dollar even further.
Meal-prep friendly: Roast once, then portion and refrigerate or freeze for quick meals all week.

Flavour First — how to mix-up and make your chicken taste great:

One of the best things about roast chicken is how well it takes on flavour: here are a few seasoning blends you can use before roasting—or mix into your shredded chicken after cooking.

🌿 Classic Herb & Garlic

Olive oil, garlic, rosemary, thyme, parsley, lemon zest
Perfect for: Mediterranean bowls, soups, sandwiches
Pair with: Roasted potatoes, steamed greens, or orzo/rice

🌶️ Smoky & Spicy

Smoked paprika, cumin, chili powder, garlic powder, lime juice
Perfect for: shredded in Tacos, quesadillas, rice and veg bowls
Pair with: Black beans, avocado, corn, salsa

🍛 Curry-Spiced (Indian-Inspired)

Turmeric, cumin, coriander, garam masala, ginger, yogurt (as a marinade, let the choice sit in the marinade int he fridge for 1 – 4 hours)
Perfect for: Curries, rice bowls, naan wraps
Pair with: Basmati rice, cucumber raita, canned and rinsed lentils in a salad

🍋 Za’atar & Sumac (Middle Eastern)

Za’atar spice blend, sumac, olive oil, lemon juice
Perfect for: Pita wraps, hummus bowls, couscous
Pair with: Pickled onions, cucumbers, tahini or yoghurt dressings

🍯 Honey Mustard Glaze

Dijon mustard, honey, garlic, splash of apple cider vinegar
Perfect for: Sandwiches, cold chicken salads
Pair with: Slaw, roasted sweet potatoes, green beans

🍊 Asian-Inspired Orange Ginger

Soy sauce, orange zest, ginger, garlic, sesame oil
Perfect for: Stir-fried rice, noodle bowls, salad wraps, rice paper rolls
Pair with: Bok choy, rice noodles, edamame

Carve It, Portion It, Store It

Once cooled, shred or slice the meat and divide it into portions—about 2 to 3 cups of shredded chicken total.

Storage tips:

Fridge: Store chicken in an airtight container for up to 4 days.
Freezer: Freeze portions in zip-top bags for up to 3 months. Label and date them.
Bonus: Use the bones to make a simple chicken stock—perfect for soups or sauces. If you don’t have the time immediately to make the stock, place the bones in a container in the freezer.

This recipe was created by Rhys Hannan as part AgriCULTURED 2025 and presented at the Healthy Eating on a Budget Workshop in partnership with St Lukes and Eat Well Tasmania.

Use the list below while you shop or cook. Simply tap an ingredient to cross it off  the list. You can also tap directions while you cook.

Directions

Rhys explains below two cooking options: roasting in the oven or using an air fryer:

Oven Method:

Preheat your oven to 220°C (fan forced).

Rub the chicken with oil, your choice of seasoning and stuff the inside of the chicken with lemon and herbs.

Roast at 220°C (fan forced) for about 1 hour 15 minutes, or until the chicken is cooked through and brown on the outside. Test the choke with a fork or tongs to see if the flesh is white and juicy and no longer pink.

Let rest for 15 minutes before carving.
Air Fryer Method:

If your air fryer is smaller you may need to break down the chicken — cut it up in to pieces. Below is a method from Rhys. If your air fryer can fit a whole chicken then skip to step 3.

To break down the chicken

Remove the legs: Put the chicken breast-side up and gently pull one leg away from the body. Slice through the skin between the leg and the breast to expose the joint. Bend the leg back until the joint pops. Cut through the joint to remove the leg completely. Repeat on the other side.

Separate the thigh and drumstick: Place the leg skin-side down. Feel for the joint between the thigh and drumstick (there’s a natural seam of fat running through it). Slice cleanly through the joint.

Remove the wings: Extend one wing out from the body. Pull it slightly to expose the joint, and slice through where the wing and breast muscles meet. Repeat on the other side.

Remove the crown: (breasts on the bone): With the chicken still breast-side up, run your knife under between the second and third rib bones, keeping as close to the third rib as possible. Repeat on the other side. Use your scissors or kitchen shears to cut through the joint at the bottom of the wishbones.

At this stage, you’ve got 8 pieces: two legs (each split into thigh and drumstick), two wings, a bone-in breast – also called the crown – and the spine and upper ribs. You can trim off any excess cartilage or skin as needed, and keep the ‘frame’ and leftover bits for stock.
Preheat your air fryer to 180 °C

Rub the chicken pieces in the oil and salt. Put them in the air fryer, skin side up, and cook for 20 minutes.

At this stage, remove all the pieces except for the crown. Continue to cook the crown for a further 7 or 8 minutes, or until a probe thermometer inserted at the wishbone reads > 68 °C.

Rest for 5 minutes before serving.

Use the list below while you shop or cook. Simply tap an ingredient to cross it off  the list. You can also tap directions while you cook.

Ingredients

Storage tips: Fridge: Store chicken in an airtight container for up to 4 days. Freezer: Freeze portions in zip-top bags for up to 3 months. Label and date them. Bonus: Use the bones to make a simple chicken stock—perfect for soups or sauces. If you don't have the time immediately to make the stock, place the bones in a container in the freezer.
Our go to leftover recipe for mid-week lunches is a Chicken Grain Bowl (Mediterranean Style) Add your shredded Chicken + quinoa or rice Cucumber, cherry tomatoes, olives, feta Lemon-tahini dressing (2 tbs of lemon juice, 1 tbs of tahini, 1/2 tsp of garlic power, 1tsp honey, salt and pepper) Flavour tip: Sprinkle za’atar or sumac for extra zing.

Oven Method:

Preheat your oven to 220°C (fan forced).

Rub the chicken with oil, your choice of seasoning and stuff the inside of the chicken with lemon and herbs.

Roast at 220°C (fan forced) for about 1 hour 15 minutes, or until the chicken is cooked through and brown on the outside. Test the choke with a fork or tongs to see if the flesh is white and juicy and no longer pink.

Let rest for 15 minutes before carving.

Air Fryer Method:

If your air fryer is smaller you may need to break down the chicken — cut it up in to pieces. Below is a method from Rhys. If your air fryer can fit a whole chicken then skip to step 3.

To break down the chicken

Remove the legs: Put the chicken breast-side up and gently pull one leg away from the body. Slice through the skin between the leg and the breast to expose the joint. Bend the leg back until the joint pops. Cut through the joint to remove the leg completely. Repeat on the other side.

Separate the thigh and drumstick: Place the leg skin-side down. Feel for the joint between the thigh and drumstick (there’s a natural seam of fat running through it). Slice cleanly through the joint.

Remove the wings: Extend one wing out from the body. Pull it slightly to expose the joint, and slice through where the wing and breast muscles meet. Repeat on the other side.

Remove the crown: (breasts on the bone): With the chicken still breast-side up, run your knife under between the second and third rib bones, keeping as close to the third rib as possible. Repeat on the other side. Use your scissors or kitchen shears to cut through the joint at the bottom of the wishbones.

At this stage, you’ve got 8 pieces: two legs (each split into thigh and drumstick), two wings, a bone-in breast – also called the crown – and the spine and upper ribs. You can trim off any excess cartilage or skin as needed, and keep the ‘frame’ and leftover bits for stock.

Preheat your air fryer to 180 °C

Rub the chicken pieces in the oil and salt. Put them in the air fryer, skin side up, and cook for 20 minutes.

At this stage, remove all the pieces except for the crown. Continue to cook the crown for a further 7 or 8 minutes, or until a probe thermometer inserted at the wishbone reads > 68 °C.

Rest for 5 minutes before serving.