North Dakota is certainly the most unrealistic because, as you said, there are no populous metropolitan areas.
As for the other, we'll need to see first which suburbs prove to be more hospitable: Saint Louis & Kansas City or Indianapolis?
If only Johnson County was located in Missouri
But seriously even with that, Platte and Clay counties are quite elastic and could swing hard Democratic against a weak GOP challenger. Largest challenge to a Missouri Democrat is that Jefferson County has become hopeless and St Charles County may have trended left relative to the state but has harsh demographics for Democrats.
There have been some promising results in the Indianapolis suburbs but they are not enough.
I give the slightest edge to Missouri.