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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Preheat your oven to 375°F (190°C) and grease a baking dish with nonstick spray.
Sauté diced onions in a skillet over medium heat until soft (about 5 minutes).
In a large bowl, mix together ground chicken, sautéed onions, minced garlic, breadcrumbs, eggs, soy sauce, salt, pepper, and half of the Parmesan cheese until combined.
Shape the mixture into a loaf form in the greased baking dish.
Sprinkle remaining Parmesan cheese on top. Optionally add paprika or Italian seasoning for extra flavor.
Bake for 45-50 minutes or until the internal temperature reaches 165°F (74°C). Let rest for 10 minutes before slicing.

Let the meatloaf rest before slicing for neat portions. Adjust breadcrumbs as needed for consistency, and consider broiling for extra browning.