This work studied the optimization problem of the overall temperature uniformity inside the material in a multi-source microwave heating system, which aimed to achieve the optimization goal of minimizing the temperature field gradient in the presence of standing waves in the resonant cavity. Firstly, starting from the dynamic changes of microwave frequency, this work adopted the frequency shift method of alternating hot spots to reverse the temperature distribution of the material, achieved the neutralization of cold hot spots between the media, and achieved the goal of uniform heating. Then, based on the difference in the degree of coupling between different microwave sources, the chaos game optimization algorithm was introduced to reconstruct the value of the feed-in power of each microwave source at different frequencies, to improve the overall temperature of the material under the condition of ensuring the unchanged temperature uniformity. Finally, a simulation example of the interaction between multi-source microwaves and SiC material was used to analyze the heating process and effectively calculate the uniformity index; The numerical calculations show that the proposed method improves the uniformity by 26.3%—70.2% and 60.0%—62.7% compared with the fixed-frequency heating and the swept-frequency heating, respectively, while the heating efficiency is improved by 2.5%—41.7% and 14.2%—14.6%, respectively, which verifies that the proposed method can effectively improve the temperature uniformity of microwave heating. © 2025 Cailiao Daobaoshe/ Materials Review. All rights reserved.