This, very much this. My guess as the most likely galactic colonisation scenario is space habitats migrating from Oort Cloud to Oort Cloud. If you have the tech to build a multigenerational colony ship, then you have the tech to create a multi generation space habitat. In fact, the space habitat can be an open system, mining material from local resources. So, you migrate to the Oort cloud and hop over to a neighbouring one when convenient.That’s never been a thing outside strawman accusations.
If they can travel the universe and colonize other planets, they almost certainly have more efficient ways to produce organic chemical compounds.