I did the upgrade according to. http://www.asp.net/mvc/tutorials/mvc-5/how-to-upgrade-an-aspnet-mvc-4-and-web-api-project-to-aspnet-mvc-5-and-web-api-2
I get the er
What solved the problem for me was re-installing the Microsoft ASP.NET Web API 2.2 Help Page and Microsoft ASP.NET Web API 2.2 OWIN packages. I re-installed both at the same time, but I think it was the former that fixed the issue.
I tried the first few of the solutions offered here but that didn't help, then I compared my dependencies with the ones in a project that worked (from a course on Pluralsight) and the two dependencies above were a lower version (5.0.0) so I updated them to 5.2.3 and it started working.