Founder of Flavors by Betty | High-Protein Recipe Developer & Wellness Food Blogger | Comfort Food Enthusiast | Community Builder | Age 40s
New Jersey-based creator, and mom of two kids (ages 7 and 9), who believes nourishing food should be simple, flavorful, and supportive for everyday life.
My Story
I grew up in a kitchen that was always alive with the aroma of home-cooked meals. But it wasn’t until my late 20s that I began to realize food could be more than just comfort, it could also be fuel. As life got busier, between raising my two children and managing work, I found myself searching for meals that were quick, balanced, and satisfying. The problem? Most “healthy” recipes I found were bland or complicated, and most “comfort foods” didn’t leave me feeling my best.
That’s when I started experimenting in my own kitchen. My goal was to create recipes that not only delivered on flavor but also offered the protein I knew my body (and my family’s) needed to stay strong and energized. Over time, this personal journey turned into Flavors by Betty, a space where I share approachable, protein-rich recipes that feel like comfort food, not a chore.
The Turning Point
The real shift came when I noticed how exhausted I felt after a long day of juggling responsibilities, yet still wanted to gather my family around a meal that left us nourished and happy. One evening, after serving a heavy dinner that left us all sluggish, I knew something had to change. That night I stayed up late, notebook in hand, sketching out ways to reinvent family favorites with more protein, better balance, and still plenty of flavor.
The very next week, I tried a protein-packed version of my grandmother’s classic recipe, and to my surprise, not only did my family love it, but I felt energized instead of weighed down. That was the spark. From that moment forward, I dedicated myself to showing others that healthy, high-protein meals could be crave-worthy, comforting, and easy enough for busy days.
What I Learned the Hard Way
Like many, I started with every fad diet out there. I counted calories, cut carbs, tried “quick fixes”, and ended up frustrated, overwhelmed, and more confused than ever. I wasted time chasing extremes instead of focusing on balance. It took years of trial and error before I realized that the answer wasn’t in restriction, it was in nourishment. Adding more protein in simple, everyday ways changed everything: my energy, my confidence in the kitchen, and my peace of mind.
I also learned that cooking doesn’t have to be complicated to be effective. Some of the best meals I’ve ever shared came from the simplest ingredients, with a little creativity and a lot of love.
My Approach Now
Today, I focus on creating recipes that make it easy for beginners and busy moms to put protein-rich, delicious meals on the table. I believe that food should bring joy, not stress, and that healthy choices should feel doable, not overwhelming. Every recipe I share is designed to be approachable, balanced, and packed with flavor.
Through Flavors by Betty, I’ve built a supportive community where people can feel inspired, encouraged, and reminded that cooking doesn’t have to be perfect, it just has to be nourishing and enjoyable.
What I Believe
- Food should be both nourishing and comforting, never one at the expense of the other.
- Protein is a key building block for energy, strength, and confidence in daily life.
- Simple meals can be just as satisfying (if not more) than complicated ones.
- Cooking is a creative act that anyone can learn and enjoy.
- A supportive community makes healthy living feel possible and sustainable.
How I Can Help You
If you’ve ever felt overwhelmed by meal planning or unsure how to make “healthy” food actually taste good, you’re not alone, and you’re in the right place. I create step-by-step recipes, meal prep ideas, and protein-packed comfort food makeovers that fit seamlessly into busy schedules. Whether you’re a beginner in the kitchen or a mom trying to keep your family fueled, I’ve got you covered.
At flavorsbybetty.com, you’ll find everything from protein bagels that make mornings easier to hearty dinners that leave you satisfied without the crash. My mission is simple: to make flavor and nutrition meet on your plate, every single day.
A Little More About Me
Beyond the kitchen, I’m someone who finds joy in the little things, morning walks with coffee in hand, flipping through well-worn cookbooks, and spending weekends with family. I also love exploring local farmers’ markets, where I get much of my inspiration for new recipes.
Creativity drives me, not just in cooking but in how I connect with people. I believe food is a universal language, and sharing it is one of the best ways to bring people together.
Let’s Connect
I’d love to get to know you and hear about your own journey with food. Whether you’re looking for inspiration, motivation, or simply a community that “gets it,” you’ll find it here. Reach out, share your wins (and struggles), and let’s make healthy eating something to look forward to.
Get In Touch
Email me anytime at betty.thompson@flavorsbybetty.com
Discover how we built this together in our About Us page.
And meet our chef partner James Carter, the creative mind behind many of our protein-rich comfort food makeovers.