Preheat the Oven: Preheat your oven to 375°F (190°C). Place the pie crust on a baking sheet for easier handling.

Prepare the Filling: In a large mixing bowl, whisk together the egg whites, eggs, and cottage cheese until smooth. Season with salt and pepper to taste.

Sauté the Vegetables: Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the chopped white onion and asparagus pieces. Sauté for 3-4 minutes, or until the asparagus is tender-crisp. Remove from heat and set aside.

Cook the Shrimp: In the same skillet, heat 2 teaspoons of olive oil. Add the shrimp and cook for 2-3 minutes on each side, or until they turn pink and are fully cooked. Season with salt and pepper. Remove from heat and let cool slightly.

Assemble the Quiche: Sprinkle half of the shredded Monterey Jack cheese over the bottom of the pie crust. Layer the sautéed asparagus and onions, followed by the cooked shrimp. Pour the egg and cottage cheese mixture over the shrimp and vegetables. Top with the remaining shredded cheese and the chopped green onions.

Bake the Quiche: Transfer the quiche to the preheated oven and bake for 35-40 minutes, or until the filling is set and the top is golden brown. A knife inserted into the center should come out clean.

Cool and Serve: Remove the quiche from the oven and allow it to cool for 5-10 minutes before slicing. Serve warm or at room temperature with a side salad or fruit for a complete meal.