Chef & Protein Recipe Expert | Culinary Innovator | Mentor | Age 35
New Jersey-based chef who believes protein-rich meals should be as delicious as they are nourishing.
My Story
Cooking has always been more than a job for me, it’s been a calling. Growing up in Boston, I spent weekends with my grandmother in her kitchen, where food was treated as both an art form and an act of love. Those early experiences shaped my passion, and by my late teens, I knew I wanted to pursue culinary training professionally.
I went on to graduate from a respected culinary program in Massachusetts, where I honed my skills in both classical techniques and modern kitchen practices. My career began in busy restaurant kitchens, where I learned discipline, precision, and the value of creating dishes that people would remember. But over time, I realized that while restaurant food could be beautiful and indulgent, it wasn’t always practical, or healthy, for everyday living.
That realization inspired me to specialize in high-protein cooking, blending flavor-forward techniques with nutrition science. I wanted to make food that nourishes, energizes, and excites, meals that fuel life instead of slowing it down.
The Turning Point
The moment everything shifted for me was during a period of burnout in my mid-20s. Long days in the kitchen, paired with grab-and-go meals that lacked balance, left me feeling depleted. I started asking myself, “If food is supposed to fuel us, why does it often leave us drained?”
That question led me to start experimenting with protein-rich ingredients. I reinvented comfort foods, like pasta, bagels, and even desserts—by adding more protein and balance, without sacrificing taste. When I noticed how my own energy and focus improved, and how much clients enjoyed these dishes, I knew I’d found my true path.
What I Learned the Hard Way
At first, I believed that making healthier meals meant layering on complexity, more ingredients, more steps, more tools. This only made cooking harder for people at home. Over time, I learned that simplicity is the real secret. A handful of good ingredients, combined with thoughtful technique, can create meals that are both nourishing and crave-worthy.
Another lesson came from seeing food purely as fuel. I learned that food isn’t just about macros and nutrition, it’s about connection. Sharing a meal has the power to inspire conversations, strengthen relationships, and create memories. That insight guides my work to this day.
My Approach Now
Now, I merge professional culinary expertise with a practical, approachable style that helps people feel confident in their kitchens. My recipes focus on high-protein twists on familiar comfort foods, think family-friendly meals and meal-prep staples that don’t compromise on flavor.
I also mentor home cooks and aspiring chefs, teaching them how to simplify their approach while still delivering meals that support health and well-being. My goal is to make protein-rich cooking a joyful, everyday habit.
What I Believe
- Protein-packed meals can be both delicious and comforting.
- Simple, clear steps make cooking approachable for everyone.
- Food should bring people together as much as it fuels them.
- Confidence in the kitchen comes from practice and support.
- Sharing culinary knowledge strengthens both individuals and communities.
How I Can Help You
If you’re overwhelmed by trying to eat healthier or don’t know how to add more protein without giving up your favorite meals, I’m here to help. I specialize in teaching practical cooking methods and developing recipes that are easy to follow and truly satisfying.
Through my role at flavorsbybetty.com, I contribute recipes, technical guidance, and tips that turn intimidating cooking techniques into approachable steps. Whether you want to meal prep for the week or try a new protein-rich recipe for dinner, I bring both expertise and encouragement to the table.
A Little More About Me
When I’m not in the kitchen, you’ll find me exploring New Jersey’s farmers’ markets, running along scenic trails, or experimenting with seasonal produce for new recipe inspiration. I’m passionate about fitness and enjoy testing how different foods impact performance and recovery. Mentoring up-and-coming chefs is also close to my heart, because I believe knowledge grows stronger when it’s shared.
Let’s Connect
I’d love to connect with you, whether you’re here to sharpen your cooking skills, learn new ways to enjoy protein-rich meals, or just need encouragement to get started. My mission is to support you in building confidence and creativity in your own kitchen.
Get In Touch
Reach me anytime at james.carter@flavorsbybetty.com.
Want to know more about our story? Visit our About Us page.
Or meet my co-creator Betty Thompson, the heart behind Flavors by Betty.