To make ahead: Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds. Equipment: Muffin tin with 12 (1/2-cup) cups
Preheat oven to 350 degrees F. Generously coat a muffin tin with cooking spray.
Toss shredded peeled sweet potato and oil in a medium bowl. Divide among the 12 muffin cups, pressing into the bottom and up the sides to create a crust.
Divide diced ham and diced red pepper among the cups. Top with shredded cheese, keeping it away from the edges to minimize sticking.
Whisk eggs, milk, salt and pepper in a large measuring cup. Carefully pour the mixture into the cups, dividing evenly.
Bake until set and cooked through, 22 to 28 minutes. Run a knife around the edges of the quiches and remove from the tin while still hot. Serve warm.
Percentages are based on a diet of 2000 calories a day.