The invention discloses an embedded microwave oven comprising a cooking cavity, a rear plate, a bottom plate and an outer cover, wherein the rear plate is connected to the rear of the cooking cavity; a first side air duct is formed between one side of the cooking cavity and the outer cover, a microwave generating device and a wind driving part are arranged in the first side air duct, and a first air inlet part is formed on the rear plate; a top air duct is formed between the outer cover and the top of the cooking cavity; a second side air duct is formed between the outer cover and the other side of the cooking cavity, a bottom air duct is formed between the lower surface of the cooking cavity and the bottom plate, and the second side air duct is respectively communicated with the top air duct and the bottom air duct. According to the embedded microwave oven disclosed by the invention, the problem that the surface of a front panel of the embedded microwave oven easily melts and deforms because the temperature is raised is solved. The invention also discloses a microwave cooking system.