Here are my personal reccomendations and a quick tutorial on how to publish a build to the quest.
NUMBER 1: do not. And I mean DO NOT use the OVR platform util. It is stupidly complicated to set up and you are way better off using the superior Meta Quest Developer Hub.
NUMBER 2: DO NOT DOWNLOAD THE SETUP FOR MQDH 3.30! It does not work and is just a black screen, instead download 2.3.0 setup and update to fix the issue.
NUMBER 3: MAKE SURE YOU HAVE A STORE COMPATIBLE MANIFEST! Go to the Oculus dropdown at the top of your screen, go to tools, and then click “create store compatible manifest”