Can this be made in under 30 minutes?

Yes, the recipe is designed to be quick and efficient.

Does it work for meal prep?

Most versions store well for one to three days.

Yes, simple swaps can be made for convenience or dietary needs.

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Pat the chicken dry and season evenly with salt and black pepper. Heat olive oil in a large skillet over medium-high heat until shimmering. Add breasts and sear 3–4 minutes per side until a light golden crust forms. Transfer to a plate and tent loosely.
Reduce heat to medium, add unsalted butter to the same skillet, and melt. Whisk in all-purpose flour to form a blond roux, cooking 1–2 minutes.
Slowly whisk in whole milk, scraping any fond from searing. Add garlic powder, onion powder, and smoked paprika. Simmer until the sauce thickens.
Meanwhile, cook rice in chicken broth until tender.
Stir grated parmesan and cheddar into the sauce until smooth. Return chicken to the skillet, simmer until cooked through.
Spoon rice onto plates, top with chicken and sauce, garnish with parsley, and serve.

For even cooking, pound uneven chicken breasts before searing. Use pregrated cheeses to save time.