Prepare the Egg Mixture: In a large bowl, whisk together the egg whites, whole eggs, and cottage cheese until smooth. Set aside.

Sauté the Asparagus and Onion: In a skillet, warm 1 tablespoon of olive oil over medium heat. Add the asparagus and white onion, sautéing until they are slightly tender, about 5-7 minutes. Remove them from the skillet and set aside.

Cook the Shrimp: In the same skillet, pour in 2 teaspoons of olive oil. Add the shrimp, seasoning lightly with salt and pepper, and cook for 2-3 minutes until the shrimp are just pink and cooked through. Remove from heat and set aside.

Assemble the Quiche: Position the pie crust in a 9-inch pie dish. Layer the cooked asparagus, onions, and shrimp evenly in the crust. Sprinkle the shredded Monterey Jack cheese over the top.

Add Egg Mixture: Pour the egg and cottage cheese mixture over the filling. Gently shake the dish to distribute the egg mixture evenly around the ingredients.

Bake the Quiche: Put the quiche in the preheated oven and bake for 35-40 minutes, or until the center is firm and the top turns golden brown. Let the quiche cool for a few moments before slicing.

Garnish and Serve: Sprinkle with chopped green onions for a fresh touch and serve warm.