Petite Crust-less Quiche

Ingredients

• olive oil spray
• 1 tbsp olive oil
• 1/2 medium onion, diced
• 1/3 cup chopped bell pepper
• 2 garlic cloves, crushed
• 1 medium tomato, diced
• 6 oz turkey ham
• 2 cups baby spinach
• 5 large whole eggs, beaten
• 4 large egg whites
• 1/3 cup fat free milk
• 1/3 cup gluten free all purpose flour
• 1/2 tsp salt
• 1/8 tsp black pepper
• 3 oz goats cheese